Zambian Dried Fish Stew

 

Zambian cuisine includes different types of fish stews including dried fish stew.

Fish commonly known as isabi (Bemba) or Nsomba (Nyanja) in Zambian language is a rich source of protein.

Today, we are preparing dried fish but before we can get into the recipe, let us discuss the benefits of dried fish.

Dried fish is a natural product and the one that has got immense amount of omega-3 fatty acids as well as antioxidants in it. Eating fish can prevent one from getting heart attacks and also ensure the circulation of the body to function properly. There are so many advantages that one would get  from dried fish. One  is that it contains higher amount of protein and power Calories. A 100 grams  of dried fish comes with about 80 percentage of protein in it but with only 300 calories.

According to an article by Legacy Food Storage, “most of the fishes that are available in dried form come with very less amount of cholesterol or salt but with much amount of the minerals as well as vitamins that are necessary for the development of one’s body. Saturated fat that is present in dried fish is also very less and so it protects heart and also the issues related with higher blood pressure. Most of the individuals may find this as a great food to be included in the diet so that it is possible to fight with heart diseases, diabetes and also obesity”.

 

 

To prepare this delicious cuisine, you need;

  • 2 Whole dried fish
    2 Medium tomatoes (diced)
    1 Medium sized onion (chopped)
    2 Tablespoons cooking oil
    Some salt to taste
    Preparation
    Clean the dried fish using warm water. Let it rest for about 30 minutes in the water
    Break/Cut the fish into pieces (this is so to make it fit into the pot).
    Heat 2 tablespoons of oil in a pot
    Put tomatoes and onions in the pot.
    Then add the fish on top
    Add some more tomatoes and onions on top of the fish
    Add some water and boil
    Continue adding a bit of water until the stew makes thick looking gravy then it Is ready to serve
    Serve with nshima/ pap. Happy Eating!

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