Thieboudienne (Senegalese Fish and Rice)

🧂 Ingredients

• 1 kg Whole white fish(e.g., grouper, sea bream, or snapper, scaled and gutted)
• 6 cloves Garlic(minced)
• 1/2 cup Parsley(fresh, chopped)
• 1 small Scotch bonnet pepper(optional, seeds removed for less heat, minced)
• to taste Salt
• to taste Black pepper
• 1/2 cup Vegetable oil(for frying)
• 1 large Onion(chopped)
• 6 tbsp Tomato paste
• 1.5 liters Water or fish stock
• 2 medium pieces Cassava(peeled and cut into large chunks)
• 4 medium Carrots(peeled and cut into large chunks)
• 1 medium Eggplant(cut into large chunks)
• 1/4 head Cabbage(cut into large wedges)
• 1 medium Sweet potato(peeled and cut into large chunks (optional))
• 60 g Dried fish (yet)(rinsed thoroughly and soaked in hot water for 30 minutes, then drained)
• 2 tbsp Tamarind paste(dissolved in 1/2 cup warm water, strained to remove seeds and pulp)
• 1 tbsp Nététou (fermented locust beans)(optional, for authentic flavor)
• 500 g Broken rice(rinsed until water runs clear)
• 1 Bay leaf
• 1 sprig Thyme

👨‍🍳 Instructions

1. 1

   Prepare the herb stuffing: In a small bowl, combine minced garlic, chopped parsley, minced scotch bonnet (if using), salt, and pepper. Make several deep slits in the fish and stuff the herb mixture into them. Rub some over the outside of the fish as well.

   ⏱️ 10 minutes
2. 2

   Sear the fish: Heat the vegetable oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat (around 190°C / 375°F). Carefully place the stuffed fish in the hot oil and fry for about 5-7 minutes per side, until golden brown and slightly crispy. Remove the fish from the pot and set aside. Do not discard the oil.

   ⏱️ 15 minutes
3. 3

   Build the tomato base: Reduce the heat to medium. Add the chopped onion to the pot with the remaining oil and sauté until softened and translucent, about 5-7 minutes. Stir in the tomato paste and cook, stirring constantly, for about 5 minutes until it darkens in color and smells fragrant. This step is crucial for developing deep flavor.

   ⏱️ 10 minutes
4. 4

   Add liquid and aromatics: Pour in the water or fish stock, scraping the bottom of the pot to loosen any browned bits. Add the bay leaf and thyme sprig. Bring the liquid to a simmer.

   ⏱️ 5 minutes
5. 5

   Cook the vegetables: Add the cassava, carrots, and cabbage to the simmering liquid. Cover the pot and let them cook for about 20 minutes, or until they begin to soften. Then add the eggplant and sweet potato (if using) and the rinsed dried fish. Continue to simmer, covered, for another 15-20 minutes, or until all vegetables are tender but not mushy. Remove the cooked vegetables and dried fish from the pot with a slotted spoon and set aside. Keep the pot with the tomato broth on low heat.

   ⏱️ 40 minutes
6. 6

   Add the fish and tamarind: Gently return the seared fish to the pot, nestling it amongst the vegetables if they are still in the pot, or placing it in the broth. Stir in the strained tamarind liquid and the nététou (if using). Ensure the fish is partially submerged in the broth. Cover and simmer gently for about 15 minutes, allowing the fish to finish cooking and absorb the flavors.

   ⏱️ 15 minutes
7. 7

   Cook the rice: While the fish is simmering, bring the reserved vegetable cooking liquid (from step 5, if you removed all vegetables) or add fresh water/stock to the pot if needed, ensuring you have enough liquid to cook the rice (about 1.5 times the volume of rice). Bring it to a rolling boil. Add the rinsed broken rice. Stir well, reduce the heat to low, cover tightly, and cook for 20-25 minutes, or until the rice is tender and has absorbed all the liquid. Avoid lifting the lid during cooking.

   ⏱️ 25 minutes
8. 8

   Serve: To serve, spread the cooked broken rice onto a large platter. Arrange the cooked vegetables and the fish on top of the rice. Spoon some of the rich tomato sauce over everything. Serve immediately.

   ⏱️ 5 minutes

💡 Pro Tips

• ✓The key to authentic Thieboudienne is using broken rice, which has a unique texture and absorbs sauce beautifully.
• ✓Don't skip browning the tomato paste; this deepens its flavor and color significantly.
• ✓Vegetables are often cooked separately or removed and added back to prevent overcooking, ensuring each has the right texture.
• ✓Adjust the amount of scotch bonnet pepper to your spice preference.
• ✓If you can't find nététou, you can omit it, though it adds a distinctive umami depth.

🔄 Variations

• White Thieboudienne (Thieboudienne Blanche): Prepared without tomato paste, resulting in a lighter colored dish.
• Vegetarian Thieboudienne: Omit the fish and use vegetable broth, focusing on a variety of hearty vegetables.
• Different fish and seafood can be used, such as snapper, sea bass, or even shrimp.

🥗 Nutrition

Per serving