Photo: Kevin McCutcheon
Estimated Nutrition (whole recipe, rough)
185
Calories
2g
Protein
14g
Fat
15g
Carbs
What these numbers assume — 3 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 onion, chopped
- 2 or 3 tablespoons oil
- 2 tomatoes, peeled and cut up
- 1 pound dried kapenta, washed well, or 1 pound fresh kapenta or perch
Directions
1
For dried fish: sauté onion in oil until it starts to brown. Add tomatoes and sauté another few minutes.
2
Add dried kapenta and cook 5 to 7 minutes over a hot fire. Water may be added if you prefer a wetter gravy.
3
If using fresh fish, add the fish after the onions have started to brown and then add the tomatoes in the last 5 minutes.
4
Serve with Nshima.
5
Category:Zambian Recipes
6
Category:Zambian Meat Dishes
Recipe sourced from
fandom