Omena stew recipe

How to prepare omena stew( silver sardine stew)

Preparation 15 minutes | Cooking 1 hour | Serves 4

Omena Stew”(Silver Sardine Stew)

 

“Omena” as it is commonly known is a tiny fish mainly harvested at the Lake Victoria. As such it is a delica-

 

cy among the Luo community. However, other communities in Kenya have embraced it as a main protein

 

dish. It is mainly eaten with Ugali.

 

Ingredients

 

• 2 cups (128 g) dried omena fish

 

• 2 onions, red skinned, raw, unpeeled

 

(164 g)

 

• 2 cups (453 g) water

 

• 1 tbsp. (21 g) ghee, cow

 

• 2 ½ tsp. (12 g) salt, iodized

 

• 3 tomatoes, red, ripe (313 g)

 

• 2 ¼ cups (509 g) milk

 

• 1 cup (200 g) cooking oil

procedure

• Sort the omena (do not wash).

• Into a clean pot, add omena, all the water and 1 tsp.

salt.

• Start the fire, cover the pot and boil for 40 minutes.

• Remove from fire, drain and discard the water.

• Wash and cut the onions, and tomatoes into sepa-

rate bowls.

• Into a clean pot, add cut onions and cooking oil.

Cook for 10 minutes.

• Add tomatoes, cover and cook for 3 minutes.

• Add the remaining salt, mix, cover and cook for

another 2 minutes.

• Mash the tomatoes with a fork.

• Add the boiled omena and mix.

• Add the milk, mix and cover.

• Add ghee, mix and heat for 3 minutes.

• Cook for another 10 minutes.

Nutrition data per 100g of recipe:

Energy 747 kJ/ 180 kcal | Fat 13.3 g | Carbohydrates 6.0 g | Protein 8.8 g | Fibre 0.7 g

Vitamin A 52 mcg | Iron 1.0 mg | Zinc 2.26 mg


Terry Elvis

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