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Vegetable and Fish Stew with Spiced Rice
A vibrant and flavorful stew featuring tender fish and a medley of vegetables simmered in a rich tomato-based sauce, served over aromatic spiced rice. This dish is a variation inspired by the national dish, Thieboudienne, adapted for home cooking.
🧂 食材
- 600 g White fish fillets(such as sea bass or cod, cut into large chunks)
- 1.5 cups Broken rice
- 1 bunch Parsley(finely chopped)
- 1 large Onion(half finely chopped, half for sauce)
- 4 cloves Garlic(2 minced for stuffing, 2 for sauce)
- 1 small Red chili(deseeded and finely chopped (optional))
- 0.5 medium Cabbage(cut into large pieces)
- 3 medium Carrots(peeled and cut into large chunks)
- 1 medium Sweet potato(peeled and cut into chunks)
- 1 small Eggplant(cut into large chunks)
- 0.25 medium Cauliflower(cut into florets)
- 3 tbsp Tomato paste
- 200 ml Passata (tomato sauce)
- 2 Vegetable bouillon cubes
- 4 tbsp Olive oil
- 6 cups Water
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(freshly ground)
👨🍳 步骤
- 1
Prepare the fish stuffing: In a mortar and pestle or small food processor, combine the finely chopped parsley, half of the finely chopped onion, minced garlic (2 cloves), and chopped red chili (if using). Add half of a bouillon cube (crushed) and a pinch of salt and pepper. Mix to a paste.
💡 专业技巧: This paste adds a burst of flavor to the fish. - 2
Stuff the fish: If using whole fish, make a pocket in the belly and stuff. For fillets, spread the paste evenly over the top of each fillet.
- 3
Sear the fish: Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium-high heat. Sear the fish fillets for 2-3 minutes per side until lightly golden. Remove the fish and set aside.
- 4
Make the sauce base: In the same pot, add the remaining 2 tablespoons of olive oil. Sauté the remaining chopped onion until softened, about 5 minutes. Add the remaining minced garlic and cook for 1 minute more.
- 5
Stir in the tomato paste and cook for 2 minutes until it darkens slightly. Add the passata and cook for another 3 minutes.
- 6
Add the vegetables: Add the cabbage, carrots, sweet potato, eggplant, and cauliflower to the pot. Add the remaining bouillon cube (crushed) and 6 cups of water. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes, or until vegetables are tender.
- 7
Add the fish: Gently place the seared fish fillets on top of the vegetables. Cover and simmer for another 15-20 minutes, or until the fish is cooked through and flakes easily.
- 8
Cook the rice: While the fish is cooking, rinse the broken rice thoroughly under cold water. In a separate pot, combine the rinsed rice with 3 cups of water (or follow package instructions). Add salt and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for about 20-25 minutes, or until the water is absorbed and the rice is tender.
- 9
Serve: Remove the fish and vegetables from the stew pot using a slotted spoon and arrange them on a serving platter. Serve the spiced rice alongside, and spoon some of the flavorful stew sauce over the rice and fish.
💡 专业技巧: You can also cook the rice in some of the stew liquid for extra flavor, adding more water if needed.
💡 专业技巧
- ✓Broken rice is traditional for Thieboudienne, but any short-grain rice can be used.
- ✓Adjust the amount of chili to your spice preference.
- ✓Ensure vegetables are cooked until tender but not mushy.
✨ 创意变奏
为您的创意版本提供灵感
- Add okra or green beans to the vegetable mix.
- Use a whole fish if preferred, ensuring it's cooked through.
- For a richer sauce, a small amount of tomato paste can be dissolved in a little water and added.