Gluten-Free Mbakhal (Senegalese Rice and Fish)

Ingredients

• 1.5 lbs Firm white fish (cod, snapper)
• 1 cup Fonio
• 1/4 cup Dried shrimp
• 1/4 lb Smoked fish
• 1 Cassava
• 1 Sweet potato
• 2 Carrots
• 1/4 head Cabbage
• 1 large Onion
• 3 cloves Garlic
• 1/4 Scotch bonnet pepper
• 3 tbsp Vegetable oil
• 4 cups Water
• 1 tsp Salt
• 1/2 tsp Black pepper

Instructions

1. 1Place the 1/4 cup dried shrimp and 1/4 lb smoked fish in a bowl and cover with warm water. Let them soak for 15 minutes.
2. 2Prepare your ingredients: Cut the 1.5 lbs firm white fish into 1-inch pieces. Peel and cut the 1 cassava into 1-inch cubes. Peel and cut the 1 sweet potato into 1-inch cubes. Peel and cut the 2 carrots into 1-inch pieces. Cut the 1/4 head cabbage into 1-inch pieces. Peel and finely chop the 1 large onion. Mince the 3 cloves garlic. Finely mince the 1/4 scotch bonnet pepper.
3. 3Heat the 3 tbsp vegetable oil in a large, heavy-bottomed pot over medium heat (350°F / 175°C). Add the chopped onion and cook, stirring occasionally, until it is translucent, about 5-7 minutes.
4. 4Add the minced garlic and minced scotch bonnet pepper to the pot. Cook, stirring constantly, until fragrant, about 1 minute.
5. 5Drain the soaked dried shrimp and smoked fish and add them to the pot. Stir to combine with the onions and garlic.
6. 6Add the cubed cassava, cubed sweet potato, carrot pieces, and cabbage pieces to the pot. Stir everything together.
7. 7Pour in the 4 cups of water and bring the mixture to a rolling boil over high heat (400°F / 200°C). Once boiling, add the 1.5 lbs firm white fish pieces. Reduce the heat to low (250°F / 120°C), cover the pot, and let it simmer gently for 20 minutes, or until the vegetables are tender when pierced with a fork.
8. 8Stir in the 1 cup fonio. Ensure it is submerged in the liquid. Cover the pot again and continue to simmer for 15-20 minutes, or until the fonio is tender and has absorbed most of the liquid. The mixture should be thick but not dry.
9. 9Season the Mbakhal with 1 tsp salt and 1/2 tsp black pepper. Stir well to distribute the seasoning evenly. Taste and add more salt or pepper if desired.
10. 10Serve the Gluten-Free Mbakhal hot.

Substitutions

Related Guides