Mauritanian Fish and Rice Stew

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A traditional Mauritanian one-pot dish featuring tender white fish nestled atop fragrant rice cooked in a rich tomato and vegetable broth. This hearty coastal meal combines fresh fish with aromatic herbs, root vegetables, cassava, okra, and a gentle heat that defines West African seafood cooking.

Nutrition Facts

Per serving (estimated)

• 540 kcalCalories
• 16 gFat
• 3 gSaturated Fat
• 72 gCarbs
• 6 gFiber
• 9 gSugar
• 30 gProtein
• 720 mgSodium
• 980 mgPotassium
• 140 mgCalcium
• 4 mgIron
• 35 mgVitamin C
• 280 mcgVitamin A

Ingredients

For the Fish and Marinade

• 1.5 lbs (700 g) firm white fish fillets such as grouper, snapper, or sea bass, cut into large pieces
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 3 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• Juice of 1/2 lemon

For the Vegetable Stew Base

• 1/3 cup peanut oil or palm oil
• 2 medium onions, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 (14 oz) can crushed tomatoes
• 2 tablespoons tomato paste
• 1 Scotch bonnet pepper, pierced (optional)
• 2 bay leaves
• 1 teaspoon dried thyme
• 2 cups green cabbage, cut into large wedges
• 1 large carrot, peeled and cut into thick rounds
• 1 medium cassava root, peeled and cut into chunks
• 1 small eggplant, cut into chunks
• 12 okra pods, trimmed
• 2 tablespoons tamarind paste mixed with 1/4 cup warm water
• 4 cups fish stock or water
• Salt and pepper to taste

For the Rice

• 2 cups broken jasmine or long-grain rice, rinsed until water runs clear
• Reserved strained cooking liquid from the stew

For Garnish

• Fresh parsley or cilantro, chopped
• Lemon wedges
• Thinly sliced red onion

Directions

1. In a bowl, toss the fish pieces with salt, pepper, minced garlic, parsley, and lemon juice. Set aside to marinate while you prepare the stew base.
2. Heat the peanut oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onions and sauté for 5 to 7 minutes until softened and translucent.
3. Stir in the garlic and ginger and cook for 1 minute until fragrant. Add the crushed tomatoes, tomato paste, Scotch bonnet pepper, bay leaves, and thyme. Simmer for 10 minutes until the mixture thickens and the oil begins to separate at the edges.
4. Pour in the fish stock, then add the cassava, carrots, and eggplant. Bring to a boil, reduce heat, and simmer uncovered for 15 minutes.
5. Add the cabbage, okra, and tamarind liquid. Season with salt and pepper. Carefully nestle the marinated fish pieces on top of the vegetables. Cover and simmer gently for 12 to 15 minutes until the fish flakes easily with a fork.
6. Using a slotted spoon, remove the fish and vegetables and set aside, keeping them warm. Strain and reserve 3.5 cups of the flavorful cooking liquid.
7. Return the pot to the stove with the reserved liquid. Add the rinsed rice, bring to a boil, then reduce heat to low, cover tightly, and cook undisturbed for 18 to 20 minutes until the rice is tender and has absorbed the liquid.
8. Fluff the rice with a fork and mound it on a large serving platter. Arrange the fish pieces and vegetables on top, spoon over a little of the sauce, and garnish with fresh parsley and lemon wedges. Serve family-style.

Cook’s Notes

• Broken rice is traditional and absorbs the broth more readily, but jasmine or any long-grain rice works well as a substitute.
• Resist the urge to stir the rice while it cooks; letting it steam undisturbed prevents a mushy texture.
• For a more authentic flavor and color, use palm oil instead of peanut oil if you can find it.
• If cassava is unavailable, substitute with potato or sweet potato chunks.
• The Scotch bonnet adds aroma as much as heat; remove it before serving if you want a milder dish.

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