Africa super fish the sardine, tilapia and Nile perch are the three most common freshwater fish in Africa. Fish is truly nature’s superfood as it contains most of the nutrients you need to lead a healthy life and is a good source of protein, minerals and vitamins.
Sardine, Tilapia and Nile Perch Three Most Common Freshwater Fish in Africa
Fish have been on the earth for more than 450 million years.
African Freshwater Sardines, Nile Perch and Tilapia Fish
Freshwater Sardines
·
The
freshwater sardine is a small silvery fish with a strong taste that is usually sun
dried and eaten whole.
·
Sardines
contain Omega-3, Vitamin D, selenium, B12 and many other nutrients that make
them beneficial for reducing inflammation and protecting cells.
·
Sardines
provide plenty of essential nutrients, earning them a place in the Diabetes
Forecast Magazine list of five superfoods you should be eating.
·
If you are
purchasing fresh sardines, look for ones that smell fresh, are firm to the
touch, and have bright eyes and shiny skin.
·
Fresh
sardines are very perishable and normal refrigerator temperatures of 36-40F
(2-4C) do not inhibit the enzymatic activity that causes them to spoil; they
are best when stored at 28-32F (-2-0C).
Freshwater Nile Perch
·
Nile Perch is
a large fish that can be bought whole, as fillet or steak.
·
Easy to
digest, delicate in taste with a firm and flaky texture.
·
One of the
best sources of Omega 3 fats.
·
A
large-mouthed fish, the Nile perch is greenish or brownish above and silvery below
and grows to about 1.8 m or 6 feet and 140 kg or 300 pounds.
Freshwater Tilapia
·
Tilapia is a medium
sized white fleshed fish that actually refers to several related fish species
that originated in Africa.
·
Rich in
protein, vitamins and minerals.
·
Low in fat,
making it a healthy choice for the sick and elderly with risk of high blood
pressure, high cholesterol or heart diseases.
·
An excellent source
of vitamin B12, which is very important in our body to help maintain our energy
levels.
Fresh Lake Sardine Porridge Recipe
 |
| Freshwater Sardine Porridge |
Ingredients
2 tablespoons of
lake sardines dried and ground
2 teaspoons of
sorghum flour
2 teaspoons of maize
flour
2 teaspoons of
millet seeds
2 teaspoons of soya
flour
2 teaspoons of
butter or margarine
Juice from one lemon
5 cups of water
Directions
Bring 4 cups of
water to boil in a pot. Mix flour in a bowl, add ½ a cup of water and mix well.
Add the flour mixture to the boiling water constantly stirring bring to boil. Add
remaining ingredients. Lower the heat and let it simmer for 15 minutes. Remove
from the heat and serve with fresh bread.
Did you know?
The definition of porridge is a soft food made by boiling meal of grains or beans in milk or water until thick eaten hot made sweet or savory.
The definition of porridge is a soft food made by boiling meal of grains or beans in milk or water until thick eaten hot made sweet or savory.
