Senegalese Thieboudienne Fish and Rice

Illustration generated by AI. The recipe is hand-curated and checked by MealPrep's allergen, diet and nutrition rules.

African · 70 min · Fish · gluten-free, dairy-free, high-protein

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Ingredients

• 1/2 lb grouper or snapper steaks
• 3/4 cup broken jasmine rice
• 1 1/4 tbsp tomato paste
• 1 yellow onion
• 2 garlic cloves
• 1 carrot
• 1 head cabbage
• 1 piece cassava
• 1 bunch fresh parsley
• 1 Scotch bonnet pepper
• 1/4 cup vegetable oil

Method (tap to check — screen stays awake)

1. Blend parsley, garlic, and a little onion into a paste and stuff into slits cut in the fish steaks.
2. Sear the stuffed fish in oil over medium-high 3 minutes per side, then set aside.
3. Fry chopped onions and tomato paste in the same pot 5 minutes, add 6 cups water, and bring to a boil.
4. Add carrots, cabbage, cassava, and whole Scotch bonnet, and simmer 15 minutes; remove vegetables and fish as they finish, keeping the broth.
5. Add the rinsed broken rice to the reddened broth, cover, and steam 20 minutes until tender.
6. Mound the rice on a platter and arrange fish and vegetables on top to serve.

Nutrition figures are estimates. Verify allergens on every ingredient label before cooking.

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