The best omena (Photo: Ann Veronicah)

This is a very nutritious meal. Omena has omega-3 fatty acids which help in lowering chances of heart attack and stroke.

It is fish rich in protein, an in important nutrient for hair, cartilage, blood and skin.

Calcium is a component it contains which is good for strengthening bones and teeth. For this reasons omena is highly recommended to expectant mothers.


1 cup of omena1 red onion3 cloves of garlic1 chilly1 green bell paper2 tomatoes1 table spoon of soy sauceWater1 cup of milk/yogurt1 tea spoon of salt



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Chop the onion, tomatoes, and chilly, green bell paper and garlic cloves nicely. Place the omena in a tray and check for foreign substances like stones and shells.

Wash it with warm water for three times then strain out the water using a sieve. Put the sieved omena in a pan under low heat in order to dry it.

From time to time, stir the omena while adding oil to ensure that your pan is not dry.Do this for 5 minutes or until it turns golden brown.

In the dried omena, add the nicely chopped chilly followed by onion. Wait until the two are soft and add green bell paper.

Once the contents are properly incorporated, add the tomatoes and cook till they are soft and pasty. Sprinkle the soy sauce followed by any spices of your choice (don’t overdo the spices).

Now add the one cup of water/milk/yogurt progressively until your omena has the consistency of a stew. Serve it while hot with some ugali and…. yummy!