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Nchenga (Crushed Maize) and Nile Perch Recipe

Uriel is a gourmet. He enjoys trying out new recipes and new cuisines. He loves African and Indian cuisine.

Nile Perch

Nile Perch

Nchenga is a very popular and ancient dish among the Meru, Kamba, and Taita communities of Kenya. It has often been used as a rice substitute. The maize is crushed to small pieces. It yields a rice-like dish with a distinct taste. Traditionally, it was eaten plain or with a legume stew.

It can be accompanied by legumes, meat, or vegetables.

Stewed Nile Perch is very popular among the Luhya and Luo communities. It is usually consumed with ugali.

Ingredients

For the Nchenga(Crushed Maize):

  • 1 1/3 cups (231 g) maize, crushed, white, dry
  • 1 (115 g) onion, red skinned, raw, unpeeled
  • 2 ½ tbsp. (28 g) cooking oil
  • 2 ½ tsp. (12 g) salt, iodized
  • 4 2/3 cups (1004 g) water

For the Nile Perch:

  • 1 kilogram nile perch fish
  • 1 (91 g) onion, red skinned, raw, unpeeled
  • 3 (293 g) tomatoes, red, ripe
  • 1/3 cup (67 g) cooking oil
  • 3 ½ tsp. (18 g) salt, iodized
  • 6 2/3 cups (1439 g) water

Instructions for the Nchenga (Crushed maize)

  1. Wash the crushed maize and boil in the water until it becomes tender.
  2. Peel the carrot and grate. Wash, peel and chop the onion.
  3. Pour cooking oil in a pot. Add onion and let it turns golden brown.
  4. Add the grated carrots, salt and stir for 2-3 minutes.
  5. Add the boiled crushed maize, stir and cover to cook for 2-5 minutes.
  6. Remove from the heat and serve with the Nile Perch.
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Nchenga (Crushed maize)

Nchenga (Crushed maize)

Nutrition Information for the Nchenga (Crushed maize)

Nutrition data per 100g of recipe:

  • Energy 542 kJ/ 129 kcal
  • Fat 3.9 g
  • Carbohydrates 20.3 g
  • Protein 2.2 g
  • Fibre 1.8 g │
  • Vitamin A 87 mcg
  • Iron 0.3 mg
  • Zinc 0.16 mg

Instructions for the Nile Perch

  1. Wash and chop up the fish into 3-4 pieces.
  2. Wash the onions and chop them. Wash the tomatoes and chop them into separate bowls.
  3. Put the fish in a pot and 3 2/3 cups of water.
  4. Turn on the heat and boil for 1 around hour.
  5. In a separate cooking pot, add cooking oil and heat for around 2 minutes.
  6. Add the onions and cook until the fish is tender. Add tomatoes and cook until they become tender.
  7. Add salt, 3 cups of water and stir well. Transfer the stewed onions and tomatoes onto the boiled fish and stir.
  8. Allow it simmer for around 20 minutes and remove from the heat.
Nile Perch

Nile Perch

Nutrition Information for the Nile Perch

Nutrition data per 100g of recipe:

  • Energy 522 kJ/ 125 kcal
  • Fat 6.3g
  • Carbohydrates 2.5 g
  • Protein 14.3 g
  • Fibre 0.5 g
  • Vitamin A 16 mcg
  • Iron 1.0 mg
  • Zinc 0.51 mg

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Uriel Kushiel

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