Senegalese Fish and Vegetable Stew (Thieboudienne Inspired)

Ingredients

• 1.5 lbs Firm White Fish (Cod, Halibut)
• 2 medium Carrots
• 1 medium Eggplant
• 1/4 head Cabbage
• 1 medium Cassava
• 1 cup Okra
• 2 large Tomatoes
• 1 large Onion
• 3 cloves Garlic
• 1/2 small Scotch Bonnet Pepper
• 2 tbsp Tomato Paste
• 4 cups Fish Broth
• 4 cups Rice (for serving)
• 2 tbsp Vegetable Oil
• 1 tsp Salt
• 1/2 tsp Black Pepper

Instructions

1. 1Prepare your ingredients: Cut the 1.5 lbs firm white fish into 2-inch chunks. Peel and cut the 2 medium carrots into 1/2-inch thick rounds. Cut the 1 medium eggplant into 1-inch cubes. Cut the 1/4 head cabbage into 1-inch wide wedges. Peel the 1 medium cassava and cut it into 2-inch chunks. Trim the ends off the 1 cup okra and cut into 1-inch pieces. Dice the 2 large tomatoes. Dice the 1 large onion. Mince the 3 cloves garlic. Carefully mince the 1/2 small scotch bonnet pepper, removing seeds if you prefer less heat.
2. 2In a large, heavy-bottomed pot or Dutch oven, heat the 2 tbsp vegetable oil over medium heat (350°F / 175°C). Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
3. 3Add the minced garlic and minced scotch bonnet pepper to the pot. Cook, stirring constantly, until fragrant, about 1 minute.
4. 4Stir in the 2 tbsp tomato paste and cook for 1 minute more, stirring constantly. Add the diced tomatoes and cook, stirring occasionally, until they begin to break down, about 5 minutes.
5. 5Pour in the 4 cups fish broth and bring the mixture to a simmer over medium-high heat (400°F / 200°C). Add the carrot rounds and cassava chunks. Cover the pot and let simmer for 15 minutes, or until the carrots and cassava are beginning to soften.
6. 6Add the eggplant cubes, cabbage wedges, and okra pieces to the pot. Stir gently to combine. Cover and continue to simmer for another 10 minutes, or until all vegetables are tender when pierced with a fork.
7. 7Gently place the 1.5 lbs fish chunks into the simmering stew. Ensure the fish is mostly submerged. Cover the pot and cook for 5-7 minutes, or until the fish is opaque and flakes easily with a fork. The internal temperature of the fish should reach 145°F (63°C).
8. 8Season the stew with 1 tsp salt and 1/2 tsp black pepper. Stir gently. Serve the stew hot over 4 cups of cooked rice.

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