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Thiou au Poisson
Senegalese Fish Stew
Thiou au Poisson is a flavorful Senegalese fish stew, rich with vegetables and a savory tomato-based sauce. It's a hearty and comforting dish, often served with rice, showcasing the importance of fish in Senegalese cuisine.
🧂 食材
- 600 g Firm white fish fillets (e.g., snapper, grouper)(cut into large pieces)
- 2 large Onions(1 finely chopped, 1 sliced)
- 4 cloves Garlic(minced)
- 400 g Tomatoes(chopped)
- 2 tbsp Tomato paste
- 2 medium Carrots(peeled and cut into chunks)
- 2 medium Potatoes(peeled and cut into chunks)
- 0.25 head Cabbage(cut into wedges)
- 1 medium Bell pepper(seeded and chopped)
- 3 tbsp Vegetable oil
- 750 ml Fish stock or water
- 1 optional Bouillon cube
- to taste Salt
- to taste Black pepper
- 1 tsp Nététou (fermented locust bean)(optional, for authentic flavor)
👨🍳 步驟
- 1
Season the fish pieces with salt and pepper. In a large pot or Dutch oven, heat the vegetable oil over medium-high heat. Sear the fish pieces on both sides until lightly golden. Remove the fish and set aside.
- 2
In the same pot, add the sliced onions and sauté until softened, about 5 minutes. Add the minced garlic and chopped onion and cook for another 2 minutes until fragrant.
- 3
Stir in the chopped tomatoes and tomato paste. Cook, stirring occasionally, until the tomatoes break down and the sauce thickens slightly, about 8-10 minutes.
- 4
Add the carrots, potatoes, cabbage, and bell pepper to the pot. Pour in the fish stock or water and add the bouillon cube (if using) and nététou (if using). Bring to a boil, then reduce heat, cover, and simmer for about 20 minutes, or until the vegetables are tender.
- 5
Gently return the seared fish pieces to the pot. Cover and simmer for another 10-15 minutes, or until the fish is cooked through and flakes easily. Adjust seasoning with salt and pepper.
- 6
Serve the Thiou au Poisson hot, typically with white rice.
💡 專業提示
- ✓For a richer flavor, you can fry the fish pieces before adding them to the stew.
- ✓Nététou adds a unique umami depth, but can be omitted if unavailable.
- ✓Ensure vegetables are cooked until tender but not mushy.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add other vegetables like sweet potatoes, okra, or eggplant.
- Some recipes use a small amount of palm oil for added richness.