Senegalese Thieboudienne (Fish and Rice)

Ingredients

• 1.5 lbs White Fish Fillets
• 1.5 cups Broken Rice
• 2 medium Onion
• 2 medium Carrot
• 1 medium Cassava
• 1 medium Eggplant
• 1 can (28 oz) Tomatoes
• 2 tablespoons Tomato Paste
• 4 cups Vegetable Broth
• 3 tablespoons Olive Oil
• 1 whole Scotch Bonnet Pepper
• 4 cloves Garlic
• 1/4 cup Parsley
• 1 teaspoon Thyme
• 1 leaf Bay Leaf
• 1 teaspoon Salt
• 1/2 teaspoon Pepper

Instructions

1. 1Season the 1.5 lbs White Fish Fillets with 1 teaspoon Salt and 1/2 teaspoon Pepper. Dice the 2 medium Onion, 2 medium Carrot, 1 medium Cassava, and 1 medium Eggplant into 1/2-inch pieces. Mince the 4 cloves Garlic and chop the 1/4 cup Parsley.
2. 2Heat 3 tablespoons Olive Oil in a large, heavy-bottomed pot or Dutch oven over medium heat (350°F / 175°C). Carefully place the seasoned fish fillets in the hot oil and brown them on both sides for about 2-3 minutes per side. Remove the fish from the pot and set aside.
3. 3Add the diced 2 medium Onion to the same pot and cook, stirring occasionally, until softened, about 5-7 minutes. Add the minced 4 cloves Garlic, chopped 1/4 cup Parsley, 1 teaspoon Thyme, 1 Bay Leaf, and the whole 1 Scotch Bonnet Pepper. Cook, stirring constantly, for 1 minute until fragrant.
4. 4Stir in the 1 can (28 oz) Tomatoes, 2 tablespoons Tomato Paste, and 4 cups Vegetable Broth. Bring the mixture to a simmer, stirring to combine everything. Add the diced 2 medium Carrot, 1 medium Cassava, and 1 medium Eggplant to the pot. Cover the pot and let it simmer for 30 minutes, or until the vegetables are tender.
5. 5Add the 1.5 cups Broken Rice to the pot. Gently push the browned fish fillets into the rice and vegetable mixture, ensuring they are partially submerged. Cover the pot tightly and continue to cook for another 30 minutes, or until the rice is fully cooked and tender, and the fish is flaky and cooked through (internal temperature of 145°F / 63°C).
6. 6Carefully remove and discard the whole 1 Scotch Bonnet Pepper and the 1 Bay Leaf from the pot. Serve the Senegalese Thieboudienne hot.

Related Guides