Omena wa kukaangwa (Fried Omena)
“Omena” as it is commonly known is a tiny fish mainly harvested at the Lake Victoria. As such, it is a delicacy among the Luo community. However, other communities in Kenya have embraced it as a main
protein dish. It is mainly eaten with Ugali.
Ingredients
120 g omena, dried, raw
1 bunch (25 g) spring onion, raw, unpeeled
2 tomatoes, red, ripe (270 g)
1 cup (202 g) cooking oil
½ tsp. (3 g) salt, iodized
Preparation 10 minutes | Cooking 30 minutes | Serves 4
• Sort the omena and wash in hot water.
• Peel and wash the onion and tomatoes
• Cut the tomatoes, chop the onions and place into separate bowls.
• Heat cooking oil in a cooking pot; add the washed omena and leave to cook for 4-6 minutes without stirring.
• Stir to allow for the other side to fry as well.
• Remove from the heat and drain the excess cooking oil.
• Add the cut onions, turn on the heat and stir to mix evenly.
• Cook as you stir continuously to prevent the omena from burning.
• Add tomatoes, salt, and stir.
• Mash the tomatoes into the omena and continue cooking.
• Remove from heat and serve.
Nutrition data per 100g of recipe:
Energy 1,863 kJ/ 450 kcal |│ Fat 39.3 g │| Carbohydrates 4.6 g │| Protein 19.2 g │| Fibre 0.8 g │
Vitamin A 55 mcg |│ Iron 2.3 mg |│ Zinc 5.28 mg
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