Thiéboudienne (Fish & Rice)
Dinner · Senegalese · Ready in 60 min · Serves 2
Senegal's national dish. Rice cooked in a savory fish broth with vegetables and chunks of fish. A show-stopping one-pot meal that's both elegant and comforting.
Per serving
- Calories
- 480
- Protein
- 32 g
- Carbs
- 52 g
- Fat
- 14 g
- Fibre
- 3 g
Vitamins and minerals, % of a day’s needs
- Iron19%
- Vitamin D11%
- B1295%
- Zinc31%
- Magnesium35%
- Omega-337%
- Vitamin C14%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 500 g Fresh fish (whole or fillets)
- 300 g Long-grain rice
- 50 g Tomato paste
- 80 g Onion
- 100 g Carrots
- 700 ml Fish stock
- 40 ml Vegetable oil
- 4 g Salt and pepper
Method
- 1
Clean fish and cut into thick steaks or chunks. Season with salt, pepper, and a squeeze of lemon. Set aside.
- 2
Heat oil in a large pot. Dice onion finely and fry until golden. Add tomato paste and cook for 2-3 minutes, stirring well.
- 3
Add fish to the pot and sear on both sides for 2 minutes each. Add diced carrots and fish stock. Bring to a simmer and cook for 10 minutes.
- 4
Remove fish carefully and set aside. Rinse rice and add to the pot. Return fish to top, bring to a boil, then cover and simmer 25 minutes until rice is tender.
