Omena (Dried Fish) with Kales and Tomatoes

Omena (Dried Fish) with Kales and Tomatoes

A traditional Kenyan dish using omena (small dried fish), sautéed with kales and tomatoes. High in protein and omega-3 fatty acids, this meal is ideal for diabetic patients and provides essential nutrients to help maintain blood sugar levels.

  • Prep Time15 min
  • Cook Time25 min
  • Perform Time10 min
  • Total Time50 min
  • Serving Size4
  • Energy280 cal
  • Cuisine
    • Kenyan
  • Course
    • Main Course
  • Suitable for Diet
    • Diabetic
    • Gluten Free
    • Halal
    • Low Fat
    • Low Lactose
    • Low Salt

Ingredients

  • 2 cups dried omena (small fish)
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 bunch kale, chopped
  • 2 ripe tomatoes, chopped
  • Salt and pepper to taste
  • Fresh coriander for garnish

Method

Prepare the Omena

1

Soak the omena in water with lemon juice for 15 minutes to reduce the fishy smell, then drain and rinse well.

Cook the Omena

2

Cook the Kale

3

Add the chopped kale to the pan, season with salt and pepper, and cook for 5-7 minutes until tender.

Combine and Serve

4

Add the crispy omena back to the pan, stir to combine, and cook for an additional 2 minutes. Garnish with fresh coriander and serve hot.

Cooking Tips:

  • Soak the omena in lemon juice and water to reduce the strong fishy smell.
  • Crisp up the omena by frying them in hot oil until golden brown and crunchy.
  • Add flavor by using vegetable or chicken broth to sauté the kales, and a sprinkle of chili flakes if you like heat!

  • Nutrition Facts

  • 4 servings per container
  • Serving Size4
  • Amount per serving
  • Calories280
  • % Daily Value*
  • Total Fat8 g10.26%
  • Saturated Fat1.2 g6%
  • Polyunsaturated Fat2 g
  • Monounsaturated Fat3 g
  • Cholesterol40 mg13.33%
  • Total Carbohydrate15 g5.45%
  • Dietary Fiber6 g21.43%
  • Total Sugars3 g
  • Protein32 g64%
  • Vitamin D (Cholecalciferol)10 mcg50%
  • Calcium150 mg11.54%
  • Iron3 mg16.67%
  • Potassium750 mg15.96%
  • Vitamin A800 mcg88.89%
  • Vitamin C (Ascorbic Acid)35 mg38.89%
  • * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.