OMENA

(You can substitute Omena with sardines)

Small fish found in Lake Victoria; Very popular food in East Africa.

Available in East Africa's markets, dried in the sun.

Preparation time:  10 minutes

Cooking time:         35 minutes

Ingredients

1 pound of Omena

1 clove of garlic

2 medium onions

3 tomatoes

2 tablespoons parsley or cilantro

2 cups of water

1 cup of coconut milk (or soy milk)

1 teaspoon ghee oil

1 tablespoon of vegetable oil

1 teaspoon of salt

Preparation

Boil water.

Wash Omena with hot water twice, then let it drain.

Chop the onions.

Chop the tomatoes.

Crush the garlic.

Cooking

Put oil in a pan with high heat.

Add chopped onions, tomatoes and spices.

Add the Omena and cook for 6 minutes.

Lower the heat to medium and add 2 cups of water.

Let the fish boil another 3 to 5 minutes.

Add milk.

Allow it to cook for 10 to 12 minutes, until it becomes slightly thick.

Just before serving, add the ghee if you like.

Serves 6.

Dietitian's Verdict (per serving):

Calories: 239

Fat: 13.6 g

Sodium: 563 mg

Cholesterol: 115 mg

Sugar: 5.3 g

Protein: 20.9 g

Fiber: 1.49 g

Total carbs: 7.9 g

Nutrition Grade: B+