Description

Kapenta 200g / Matemba 200g

Dried small fresh water sardines or sprats fish. They are a very rich source of Protein, Iron, Vitamin B12, Oméga 3, Omega 6 Fatty Acids and Micronutrients. They are known as Matemba Zimbabwe. Kapenta in Zambia.  Daaga in  Tanzania. Omena in Kenya. Same Age Boys in Ghana.  Janga in Cameroon.  Mwanja moto in Cameroon.

 

Kapenta Health Benefits

Kapenta is a very healthy food with rich protein, low levels of saturated fats and high levels of Omega 3 and Omega 6 fatty acids.

The tiny little fish is also a rich source for micronutrients. These particularly include vitamin B12, calcium, iron and zinc.

Following research it is has been found that dried kapenta has far more health benefits than fresh.

It has been discovered that dry kapenta contains 209 calories of food energy as opposed to 85 calories in fresh Kapenta.

Dried Kapenta contains 63 grammes of protein as opposed to fresh Kapenta which has 16 grammes.

Iron deficiency and vitamin A deficiency can be assisted by kapenta consumption as they have a high concentration of these minerals.

Overall, you can get 8.5 miligrammes (mg) of iron from dry Kapenta as opposed to 2.1 mg from fresh Kapenta.

In general, Kapenta is good for your health as it is very rich in protein with low saturated fat levels and high omega 3 and omega 6 fatty acids.

This little fish is a powerhouse of nutrition, particularly for low income families to add to their menus.

How to cook banting-friendly dried kapenta (matemba); a Zambian, Zimbabwean and Southern African dish.

Delicious Peri-peri Kapenta 1 packet dried kapenta fish, 1 large onion chopped, 1 tomato finely grated or chopped (optional), Sea salt, Coconut oil or holsum (palm oil), Peri peri powder and ground black pepper (to taste) Serve with mealie pap and some vegetables and a tomato gravy, or just enjoy as a snack or on its own as a starter.