African Food and Art

This blog explores the wisdom of African proverbs, the depth of folklore, the beauty of art, the stories of history, and the flavors of timeless African food recipes.

Three Most Common Freshwater Fish in Africa

Sardine, Tilapia and Nile Perch Three Most Common Freshwater Fish in Africa

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
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.
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