Fish is a nutritious, high quality protein, less fatty meal packed with vitamins, that is prepared in various ways, and accompanied with a variety of foods, can be sauced locally from our very own lakes around Uganda.
Uganda as a country is blessed with very beautiful lakes, which contain an array of over 360 fish species in all. The major ones caught for commercial purposes are Nile perch and the Tilapia. Others are Lung fish, cat fish, Protoperus, Rastrinabola among others.
However, even with the various options, tilapia stands out. Tilapia is high in vitamin B12, which helps your body make DNA, maintain its nervous system, and produce red blood cells. It’s also low in fat, saturated fat, omega-3 fatty acids, calories, carbohydrates, and sodium making it a healthy addition to any meal.
Health experts recommend eating fish at least once or twice each week. Fish that is packed with vitamin D and omega-3 fatty acids can be prepared in various ways to suit your taste buds.
Preparing steamed Fish:
Fresh water Tilapia is good to be steamed, it is a low calorie protein that keeps you fuller and longer, when fish is steamed it helps in retaining its vitamins and minerals that can be lost during frying or roasting.
Ingredients
One fish sliced washed properly, cut it into pieces to one’s desired size, 2 tablespoons of extra virgin oil, half a lemon, salt, crated onions, and fine sliced tomatoes.
Preparation
Prepare the onions and tomatoes till they make a fine paste, place in the sliced pieces of fish, cover and bring to boil for 12- 15 minutes until the fish is ready.
Remove the fish, place it on a plate, drizzle with olive oil and the lemon juice, and sprinkle with salt and serve, with any food of your choice, it can be steamed matooke, rice or kalo.
Deep fried fish Ingredients
Whole Tilapia, 2 spoons of thyme, 2 cloves of garlic, 1 teaspoon of paprika, 2 cups of cooking oil, half teaspoon of salt.
Preparation
Clean the fish and cut into 3 lines each side, mix the spices together and massage all of them into the fish. Pre- heat he pan then add oil, heat the oil when ready place in the fish fry till golden brown.
Serve with potato chips or mashed potatoes with gravy, and lick your fingers as you enjoy the fresh water fish Mother Nature has provided.
Luwombo fish- ingredients,
Whole Tilapia, Handful of greens, matooke (banana) fingers, 1 big onion, 1 clove of garlic, tomato, banana leaves/ foil paper, 1 teaspoon salt.
Preparation
Thoroughly clean the Tilapia, place it on the clean leaves add the matooke fingers, greens, onion, tomato, salt, tie it together, add the foil paper to avoid leakages, place in a pan of banana leaves, cover and heat for 45- 60 minutes. The aroma is so inviting, serve with any refreshment of your choice.
While visiting the pearl of Africa- Uganda, you can’t resist having a taste of the mouthwatering fresh fish from the fresh water Ugandan lakes.
