Omena Stew (Silver Sardine Stew)

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 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 • 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 Preparation 15 minutes | Cooking 1 hour | Serves 4 • 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 Kenyan Food Recipes download pdf