Senegalese Thieboudienne

Thieboudienne is the national dish of Senegal and a beloved West African meal made with fish, rice, and vegetables cooked in a rich tomato sauce. This hearty one-pot dish is flavorful, colorful, and perfect for family gatherings.

Ingredients

• 2 cups long-grain rice
• 2 fish fillets (snapper or tilapia)
• 2 cups tomato puree
• 1 small onion, chopped
• 1 carrot, sliced
• 1 small eggplant, chopped
• 2 cups fish or vegetable broth
• 2 tbsp vegetable oil
• 1 tsp paprika
• ½ tsp thyme
• ½ tsp salt
• ¼ tsp black pepper

Method

1. Heat oil in a large pot over medium heat.
2. Add chopped onion and cook for about 2 minutes.
3. Stir in tomato puree and spices.
4. Add carrots and eggplant and cook for 5 minutes.
5. Pour in broth and bring to a gentle boil.
6. Add fish pieces and cook for about 10 minutes.
7. Remove the fish carefully and set aside.
8. Add the rice to the sauce and stir well.
9. Cover and cook on low heat for about 20 minutes until rice is tender.
10. Return the fish to the pot and serve warm.

Cooking Time: 40 minutes

Nutrition (per serving)
Calories: 420
Protein: 25g
Carbohydrates: 60g
Healthy Fat: 12g