Omena wa kukaangwa (Fried Omena)

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 Kenyan Food Recipes download pdf