Mauritanian-Style Light Fish and Rice One-Pot

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A lighter take on the beloved West African one-pot, this Mauritanian-inspired dish pairs tender white fish with fluffy parboiled rice simmered in a tangy tomato-tamarind broth. Piled high with cassava, carrots, cabbage, and okra, it's a wholesome, deeply flavored weeknight meal that feels both nourishing and vibrant.

Nutrition Facts

Per serving (estimated)

• 480 kcalCalories
• 8 gFat
• 1.5 gSaturated Fat
• 68 gCarbs
• 7 gFiber
• 9 gSugar
• 32 gProtein
• 620 mgSodium
• 980 mgPotassium
• 115 mgCalcium
• 4 mgIron
• 38 mgVitamin C
• 280 mcgVitamin A

Ingredients

For the fish

• 1.5 lb (700 g) white fish fillets such as sea bass or grouper, cut into 2-inch pieces
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1 lemon, juiced

For the aromatic base

• 2 tbsp olive oil
• 1 large yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 tbsp tomato paste
• 2 medium tomatoes, diced
• 1 tbsp tamarind paste mixed with 2 tbsp warm water
• 1 Scotch bonnet or habanero pepper, left whole

For the vegetables and rice

• 1 cup cassava, peeled and cut into 1-inch chunks
• 2 carrots, peeled and sliced on the diagonal
• 1 small green cabbage, cut into 4 wedges
• 1 small eggplant, cubed
• 1 cup okra, trimmed
• 3 cups low-sodium fish or vegetable stock
• 1.5 cups parboiled long-grain rice, rinsed
• 1/2 cup fresh flat-leaf parsley, chopped

Directions

1. Pat the fish dry with paper towels and season with salt, pepper, and lemon juice. Let rest 10 minutes while you prep the vegetables.
2. Heat the olive oil in a large Dutch oven or heavy pot over medium heat. Sauté the onion for 4-5 minutes until translucent, then stir in the garlic and cook 1 minute more.
3. Add the tomato paste and diced tomatoes; cook 5 minutes until the mixture thickens and turns deep red. Stir in the tamarind water and scrape the bottom of the pot.
4. Pour in the stock, add the whole Scotch bonnet, 1 tsp salt, and 1/2 tsp pepper. Bring to a gentle simmer.
5. Add the cassava, carrots, and eggplant. Cover and simmer 8-10 minutes until just tender when pierced with a fork.
6. Nestle the cabbage wedges and okra into the pot, then lay the fish pieces on top in a single layer. Cover and simmer 6-8 minutes until the fish flakes easily.
7. Carefully lift out the fish and vegetables with a slotted spoon and set aside on a warm platter. Fish out and discard the Scotch bonnet.
8. Stir the rinsed rice into the broth, scraping up any browned bits. Cover, reduce heat to low, and cook 15-18 minutes until the rice is tender and the liquid is fully absorbed.
9. Fluff the rice with a fork, arrange the reserved fish and vegetables over the top, and scatter parsley over everything. Serve hot, straight from the pot.

Cook’s Notes

• Parboiled (converted) rice is essential here; regular long-grain rice turns mushy with this one-pot method.
• Leave the Scotch bonnet whole while cooking so it slowly infuses fruity heat without overwhelming the dish, and always remove it before serving.
• No tamarind? Substitute with 1 tbsp lime juice mixed with 1 tsp brown sugar for a similar sweet-sour note.
• For the lightest result, use skinless white fish and skim any surface oil from the broth before adding the rice.
• Leftovers keep 2 days refrigerated; reheat with a splash of stock to loosen the rice back to a tender texture.

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