Thieboudienne

Name: Thieboudienne
Cook time: 130 min
Total time: 130 min
Yield: 6 servings
Cuisine: West African
Ingredients: 1.5 kg Whole Firm White Fish, e.g., red snapper; cleaned and cut into 6 steaks; 1 bunches of Parsley; 4 cloves of Garlic; 2 Scallions; 1 Scotch Bonnets, or other hot chili; 1 tsp Fine Salt; 1 tsp Pepper (Black); 1 tbsp Peanut Oil; 4 tbsp Peanut Oil; 2 large Onions, finely chopped; 150g Tomato Paste; 400g Crushed Tomatoes; 1.5 l Water, plus more as needed; 2 cubes of Bouillon Cube, Maggi, crumbled; 1 tbsp Tamarind Paste; 1 tsp Fine Salt, to taste; 1/2 tsp Pepper (Black); 1 Dried Mollusks, yét, rinsed; optional but traditional; 50g Guedj (Dried Salted Fish), rinsed; optional but traditional; 3 Carrots, peeled; 1/2 small Green Cabbage, about 500 g, in wedges; 1 small Eggplants, or 2 African eggplants; 300g Cassava, yuca, peeled; 1 medium Sweet Potatoes, peeled; 400g Pumpkin, or squash, peeled; 8 Okras; 600g Broken Rice, riz brisé, well rinsed; 1 small Onions, thinly sliced; 1 tbsp Tomato Paste; 2 tbsp Peanut Oil

Thieboudienne is Senegal’s beloved one-pot rice and fish dish, where tender, spice‑kissed fish meets a deeply savory tomato broth and a medley of hearty vegetables. The rice soaks up the rich, tangy sauce while the vegetables simmer to melt-in-your-mouth tenderness, giving you a comforting, aromatic meal that’s both rustic and celebratory.

Thieboudienne is Senegal’s beloved one-pot rice and fish dish, where tender, spice‑kissed fish meets a deeply savory tomato broth ... Show more

Traditional West African Recipe

Health Grade

B · Healthy

Rating

4.5

Time

2 hrs

Price

2,81 €

Calories

918 kcal

one pot

high protein

low fat

low sugar

Method

Wash everything

Check the whole firm white fish: if it is not already scaled, gutted, and cut, do that first, then rinse it well and pat it dry. Wash the parsley, scallions, Scotch bonnet, onions, carrots, green cabbage, eggplant, cassava, sweet potato, pumpkin, okra, and lemon. Rinse the broken rice in several changes of cold water until the water runs almost clear, then leave it to drain well. If using them, rinse the dried mollusk and guedj well to remove grit and some of the excess salt.

Cut the vegetables

Finely chop 2 large onions for the stew and thinly slice the small onion for the rice. Peel the carrots, cassava, sweet potato, and pumpkin, then cut them into large serving pieces so they hold together in the pot. Cut the cabbage into wedges, halve the eggplant if large, and trim the okra stems without cutting into the pods so they stay intact. If needed, cut the fish into 6 thick steaks and make a small pocket or deep slit in each piece for the herb stuffing. Cut the lemon into wedges and set it aside for serving.

Make the rof

Very finely chop the garlic, parsley, scallions, and Scotch bonnet, then mash them together with the fine salt, pepper, and 1 tablespoon peanut oil until you have a thick, coarse green paste. It does not need to be perfectly smooth; a slightly rough texture is traditional and gives the fish lots of flavor.

Stuff the fish

Pack the rof into the slits or pockets in each fish steak, then rub any remaining paste over the outside of the pieces. Let the fish sit for 20 minutes at room temperature so the seasoning has time to settle in.

Heat the pot

Set a large heavy pot or Dutch oven over medium heat for 1 to 2 minutes, then add the remaining 4 tablespoons peanut oil.

Brown the fish

Lay the stuffed fish in the hot oil in a single layer, working in batches if needed. Sear until lightly golden and the herb stuffing has set, about 3 minutes on the first side and 2 to 3 minutes on the second side. The fish does not need to cook through yet. Transfer the browned pieces to a plate.

Build the broth

In the same pot, add the chopped onions and cook, stirring often, until soft and lightly golden, 8 to 10 minutes. Stir in the tomato paste and cook it for 2 minutes so it darkens slightly and loses its raw taste. Add the crushed tomatoes, water, crumbled bouillon cubes, tamarind paste, the stew-base salt and pepper, and, if using, the rinsed dried mollusk and guedj. Bring everything to a lively simmer and cook for 10 minutes, scraping up any flavorful browned bits from the bottom of the pot.

Simmer fish and vegetables

Slide in the carrots, cassava, sweet potato, and pumpkin first, since they need the longest cooking time. Cover partially and simmer for 15 minutes. Add the cabbage, eggplant, okra, and the browned fish, spooning some broth over the tops. Simmer gently for 15 to 20 minutes, turning the vegetables carefully as needed, until the fish flakes easily and all the vegetables are tender but still holding their shape.

Remove and measure

Lift the fish and vegetables out with a slotted spoon as soon as they are tender, and arrange them on a tray or wide platter. Cover them loosely to keep warm. If you want a smoother final rice, strain the broth before returning it to the pot. You want roughly 1.2 to 1.4 liters of cooking liquid for the rice; if there is much more, simmer it down a little, and if there is less, add a splash more water.

Start the rice

In the pot, heat the remaining 2 tablespoons peanut oil over medium heat. Add the sliced onion and cook until softened, 4 to 5 minutes. Stir in the extra tablespoon of tomato paste and cook for 1 minute. Pour in the measured broth, taste it, and add the rice salt if needed. Bring it to a boil, then stir in the drained broken rice.

Cook the rice

Spread the rice into an even layer and cook uncovered at a steady simmer for 10 minutes, stirring once or twice so it absorbs the broth evenly. When most of the liquid has dropped just below the surface of the rice, reduce the heat to low, cover tightly, and steam for 15 minutes. Fluff and taste a grain; if it is still a little firm in the center, sprinkle over a few tablespoons of hot water, cover again, and keep cooking until tender.

Assemble and serve

Mound the rice onto a large serving platter. Arrange the fish and vegetables over and around it, then spoon a little of the remaining sauce over the top for color and moisture. Serve with the lemon wedges on the side so everyone can squeeze over their portion at the table.