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Ingredient of the week: Nile perch fish

 Nile perch is said to have the highest concentration of Omega 3 in the world (Image: Shutterstock)

“If you eat fish you will be very clever.” I heard this statement very many times when I was growing up. And I confess that I have used it many times on my children, especially when I want them to eat and finish their fish.

Nile perch is a fresh water fish found in Lake Victoria and Turkana, fished and transported for sale to other counties in the country. Nile perch is said to have the highest concentration of Omega 3 in the world and this is because it is one of the fattiest fish, if not the fattiest in the world. All fish contain Omega 3 but these fatty acids are more concentrated in fatty fish.

When fresh, Nile perch fish flesh should have a deep pink colour with absolutely no fishy smell. If it does have fishy smell, that fish is not fresh. When cooked, the deep pink colour turns white and has a sweet savoury flavour and flaky texture. 

Whole Nile perch fish can be bought in the lakeside towns of Kisumu and Turkana. In cities and towns, it is available in fish markets and butcheries. The cost of Nile perch varies depending on size. A small Nile perch fish can cost as little as Sh100 with a big one costing as much as Sh2,000.

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