Estimated Nutrition (whole recipe, rough)
Counts 6 of 7 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Fish | 1 tbsp (18ml) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 cups dried fish (Omena)
- 4 cups water
- 1/2 cup cooking oil
- 1/2 kilo tomatoes
- 2 large onions chopped
- Salt to taste
- 2 cups milk
Directions
Wash the fish in cold water.
Place in a pan and simmer gently in 4 cups of water until the water is nearly evaporated. Drop the tomatoes into boiling water, take them out and peel.
Chop the tomatoes.
In a frying pan heat the oil.
Stir in the onions and tomatoes and cook gently until soft.
Add the cooked fish and salt.
Stir gently taking care not to crush the fish.
Add the milk and simmer for about 30 minutes. The milk forms the gravy. Serve with ugali or rice.
Category:Kenyan Recipes
Category:Kenyan Soups