Recipes · Malawian · Seafood
Usipa (Malawian Dried Lake Sardine Relish)
One serving has 198 kcal and 11 g protein, and at least a fifth of a woman's daily need of cobalamin (63%), selenium (41%), vitamin C (35%), vitamin K (34%), phosphorus (27%) and pyridoxine (25%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (202 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 15 g Salt cod
- 100 g Tomatoes, raw
- 70 g Onions, raw
- 12 g Vegetable oil
- 5 g Chili peppers, red, raw
Method
- Soak the dried fish (standing in for usipa, dried lake sardines) in warm water for 20-30 minutes to soften, then drain and pat dry.
- Finely chop the onion, tomato and chili.
- Heat the oil in a frying pan over medium heat and fry the onion for 3-4 minutes until soft.
- Add the tomato and chili and cook for 3-4 minutes, mashing lightly, until it forms a light sauce.
- Stir in the softened dried fish and cook for 5-6 minutes, stirring occasionally, until heated through and the flavours have combined.
- Serve hot as a relish alongside nsima (maize porridge) or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 198 kcal | 9% |
| Carbohydrates | 10.9 g | |
| Water | 164 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 11.2 g | 23% |
| Tryptophan | 0.12 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.81 g | |
| Lysine | 0.92 g | |
| Methionine | 0.29 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.52 g | |
| Histidine | 0.3 g | |
| Fat | 12.7 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 7.1 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 22.8 mg | |
| Calcium | 50.8 mg | 5% |
| Copper | 0.12 mg | 13% |
| Iron | 0.85 mg | 5% |
| Magnesium | 39.1 mg | 13% |
| Manganese | 0.22 mg | 12% |
| Phosphorus | 189 mg | 27% |
| Potassium | 574 mg | 12% |
| Selenium | 22.6 µg | 41% |
| Sodium | 1,062 mg | |
| Zinc | 0.54 mg | 7% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 1.9 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.44 mg | 9% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 33.2 µg | 8% |
| Cobalamin (vitamin B12) | 1.5 µg | 63% |
| Choline | 55.2 mg | 13% |
| Vitamin A | 50.7 µg | 7% |
| Vitamin C | 26.6 mg | 35% |
| Vitamin D (D2 + D3) | 24.1 IU | 4% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 31 µg | 34% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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