Kenyan Silver Fish (Omena) in Rich Coconut Gravy

Coconut Omena Curry, a fusion of rich coastal flavors and high-protein omena (silver cyprinid fish). It's comforting, nutritious, and easy to prepare. Below are the details, including FAQs, a printable nutrition card with notes, and dietary information. Omena in Coconut Sauce is a beloved dish in many Kenyan households, offering a delicious twist to traditional silver fish preparation. The tiny, nutrient-rich omena are gently simmered in a thick, aromatic coconut gravy infused with onions, tomatoes, garlic, and a touch of chili. This creamy, protein-packed dish pairs beautifully with ugali or rice and is a flavorful way to enjoy the health benefits of small fish. Whether you're revisiting childhood memories or discovering omena for the first time, this recipe delivers comfort and rich coastal taste in every bite. There is just something about coconut that makes food that much more delicious. Add to omena and you have a perfect match made in foodie heaven. I do not understand why most people do not like omena.

I have heard some say that whenever they cook them, they taste bitter, others say they do not like the smell especially when cooking, and there are those who remove the head before cooking! This was from a friend of mine who was sleeping in the hostels at university. Since most students preferred to cook for themselves in the dorm, literally every hallway had the smell of omena cooking! She hates this food to this day! All I can say is that it all depends on how you cook. This recipe will certainly change your mind, hopefully hers too. What has been your experience with this dish? Good or bad, let me know in the comments.

INGREDIENTS

1 Cup Omena

1 Cup Coconut Milk

3 Tablespoon Tomato Paste

1 Onion

Pinch Salt

1 Teaspoon Paprika

1 Teaspoon Black Pepper

2 Tomatoes
1 Teaspoon Turmeric

METHOD

To prepare omena, boil water until hot, add to bowl and add the omena. Let sit a few minutes then pick with slotted spoon, add to another bowl with hot water. You do this so that if there are any residues like stones they remain at the bottom of the first bowl

Hot water helps to soften the omena so that they do not take too long to cook

Add onions to pan with oil and cook until browned

Add black pepper

Add paprika

Add Turmeric

Add tomato paste

Cook until the tomato paste is mixed well with the onions and spices

Add the clean omena

Dry fry for a few minutes so that they are fully coated with the tomato paste

Add the coconut milk stir and cover to cook for a few minutes

Add water, turn down heat and let simmer covered until sauce thickens

Take from heat and serve with ugali

OMENA IN COCONUT SAUCE

Recipe by Mulunga Alukwe

Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Yield: 2 Servings
Ingredients

• 1 Cup Omena
• 1 Cup Coconut Milk
• 3 tablespoons Tomato Paste
• 1 Onion
• Pinch Salt
• 1 Teaspoon Paprika
• 1 Teaspoon Black Pepper
• 2 Tomatoes

Cooking Directions

1. To prepare omena, boil water until hot, add to bowl and add the omena. Let sit a few minutes then pick with slotted spoon, add to another bowl with hot water. You do this so that if there are any residues like stones they remain at the bottom of the first bowl
2. Add onions to pan with oil and cook until browned, add black pepper, paprika, black pepper, cook until the tomato paste is mixed well with the onions and spices
3. Add omena. Dry fry for a few minutes so that they are fully coated with the tomato paste
4. Add the coconut milk stir and cover to cook for a few minutes
5. Add water, turn down heat and let simmer covered until sauce thickens
6. Serve with ugali

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Coconut Omena

A traditional East African dish blending small dried silver fish (omena) with creamy coconut sauce, tomatoes, onions, and spices.

Frequently Asked Questions (FAQs)

1. What is omena?

Omena, also known as silver cyprinid or dagaa, is a small, dried fish widely consumed in Kenya, Uganda, and Tanzania. It’s protein-rich and affordable.

2. Do I need to soak omena before cooking?

Yes. Soak in warm water for about 10–15 minutes to remove excess salt and soften the texture. Rinse thoroughly to eliminate any bitterness or sand.

3. Can I use canned coconut milk?

Yes! Full-fat canned coconut milk gives the richest flavor, but you can use light versions or homemade if preferred.

4. Is it spicy?

It depends on your preference. You can control the heat with chili, black pepper, or omit spice altogether.

5. Can I make it vegetarian?

Omena is fish-based, so it's not vegetarian. For a similar flavor profile, substitute with mushrooms or chickpeas in the coconut sauce.

Nutritional Information (Per Serving)

Nutrient	Amount	Notes
Calories	320 kcal	Mainly from coconut milk and omena.
Protein	25 g	Omena is highly protein-rich and nutrient-dense.
Total Fat	22 g	Coconut milk is high in saturated fat. Use light versions if needed.
Saturated Fat	18 g	From coconut milk; consume in moderation, especially on a low-fat diet.
Carbohydrates	6 g	From onions, tomatoes, and optional accompaniments like ugali or rice.
Sugars	3 g	Natural sugars from tomatoes and onions.
Fiber	2 g	Slightly increases with vegetables added.
Cholesterol	80 mg	From fish. Omena contains omega-3s and essential fatty acids.
Sodium	550 mg	Soaking omena reduces salt content.
Calcium	300 mg	Omena is eaten whole, including bones — high in calcium.

Based on a serving of 100g omena, 100ml coconut milk, tomatoes, and onions. Values vary by quantity and preparation method.

Dietary Information

Diet Type	Is It Suitable?	Notes
Keto / Low-Carb	✅ Yes	High protein and fat, very low in carbs.
Paleo	✅ Yes	Fits paleo guidelines if natural coconut milk is used.
Vegetarian	❌ No	Contains fish.
Pescatarian	✅ Yes	Perfect fit — fish-based with no meat.
Dairy-Free	✅ Yes	Coconut milk is dairy-free.
Gluten-Free	✅ Yes	Naturally gluten-free; ensure no added sauces contain gluten.
High-Protein	✅ Yes	Omena is exceptionally high in protein.

Serving Suggestions

• Traditionally served with ugali, brown rice, or boiled plantains.
• Add spinach or sukuma wiki (collard greens) on the side for a nutrient boost.
• Sprinkle fresh coriander on top for added aroma and freshness.

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.