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Saturday, January 9, 2016

Lake Tanganyika Grilled Kapenta Fish Recipe

Lake Tanganyika Grilled Kapenta Fish Recipe

Lake Tanganyika kapentas or sardines make for a quick and easy meal to prepare. Fished from Lake Tanganyika, kapentas or sardines is used in many DR Congo, Burundi, Tanzania and Zambia African food recipes. 



Kapenta are fished from Lake Tanganyika, which is the second largest of the lake of eastern Africa flows through Tanzania, the Democratic Republic of the Congo, Burundi, and Zambia. It is the longest freshwater lake in the world and is Africa’s oldest and deepest lake. 

Lake Tanganyika’s waters are teeming with hundreds of species that are found nowhere else in the world. Lake Tanganyika contains almost 17 percent of the world’s available freshwater supply. Millions of people in Tanzania, the Democratic Republic of the Congo, Burundi and Zambia depend on the lake for water, food, and transportation.

Because of their small size, sardines make for a quick and easy meal to prepare. Most people have only tried sardines from a can, but fresh sardines are one of the best sources of omega-3 fats. 

How to clean fresh sardines: remove the scales by scraping with the blade of a sharp knife against the grain of the scales, cut off the fins, and make a cut along the belly from tail to head pushing out the guts, and rinse the fish well. You can remove the bones by butterflying the fish.  

Lake Tanganyika Grilled Kapenta Fish Recipe
Grilled Kapenta Over Cornmeal Porridge 

Grilled Kapenta Over Cornmeal Porridge




Grilled Kapenta Recipe

Ingredients

10 cleaned sardines
1 tablespoon sesame seeds
1 medium onion, chopped
1 medium tomato chopped
2 teaspoons crushed garlic
1 teaspoon salt
1 teaspoon vegetable oil
¼ cup water


Directions

In a large frying pan add oil, onions and sesame seeds sauté until onions are soft. Add remaining ingredients and cook 10 minutes over medium heat, covered.



Cornmeal Porridge Recipe

Ingredients

1 cup cornmeal
3 cups water
1 tablespoon butter optional


Directions

Add all ingredients into a large pot mix well and simmer 30 minutes.
Serve kapenta over cornmeal porridge.


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