Senegalese Fish and Rice

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Thieboudienne is Senegal's beloved national dish, a vibrant one-pot meal where tender fish simmers alongside cassava, carrots, cabbage, and okra in a tangy tamarind and tomato broth. The fragrant broth is then used to cook the rice, infusing every grain with deep, savory flavor.

Nutrition Facts

Per serving (estimated)

• 520 kcalCalories
• 14 gFat
• 2 gSaturated Fat
• 70 gCarbs
• 6 gFiber
• 8 gSugar
• 28 gProtein
• 680 mgSodium
• 850 mgPotassium
• 110 mgCalcium
• 4 mgIron
• 35 mgVitamin C
• 280 mcgVitamin A

Ingredients

For the fish

• 1.5 lb (700 g) firm white fish such as grouper, sea bass, or red snapper, cut into thick steaks
• 1 tbsp fresh lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper

For the seasoning paste

• 1 large onion, roughly chopped
• 4 garlic cloves, peeled
• 1-inch piece fresh ginger, peeled
• 2 tbsp tomato paste
• 1 scotch bonnet or habanero pepper, stemmed
• 2 tbsp tamarind paste
• 1/4 cup fresh parsley leaves

For the stew base

• 3 tbsp vegetable oil
• 1 large onion, sliced
• 1 large tomato, chopped
• 2 cups fish stock or water
• 1 whole scotch bonnet pepper

For the vegetables and rice

• 1 cup cassava, peeled and cut into 2-inch chunks
• 2 medium carrots, peeled and cut into chunks
• 1 small green cabbage, cut into 4 wedges
• 1 small eggplant, cubed
• 8 fresh okra pods, trimmed
• 2 cups broken jasmine rice or parboiled long-grain rice, rinsed
• 1/2 tsp salt
• 1 bay leaf

Directions

1. Make the seasoning paste: Combine the chopped onion, garlic, ginger, tomato paste, scotch bonnet, tamarind paste, and parsley in a food processor. Blend to a coarse paste, adding a splash of water if needed.
2. Marinate the fish: Pat the fish dry and rub with lemon juice, salt, and black pepper. Reserve 2 tablespoons of the seasoning paste for the stew base, then coat the fish with the remaining paste and let sit for 20 minutes.
3. Build the stew base: Heat the oil in a large heavy pot or Dutch oven over medium heat. Add the sliced onion and cook until softened, about 5 minutes. Stir in the chopped tomato and the reserved 2 tablespoons of seasoning paste. Cook for 3 to 4 minutes until the tomato breaks down.
4. Add the firm vegetables and stock: Pour in the fish stock and add the cassava, carrots, whole scotch bonnet, and bay leaf. Bring to a boil, then reduce heat and simmer for 15 minutes until the cassava begins to soften.
5. Add the fish and remaining vegetables: Gently nestle the marinated fish into the pot along with the cabbage, eggplant, and okra. Cover and simmer for 15 to 20 minutes, until the fish flakes easily and the vegetables are tender.
6. Remove the fish and vegetables: Carefully transfer the fish and vegetables to a serving platter, keeping them intact. Strain and reserve the flavorful broth, measuring out about 3 to 3.5 cups.
7. Cook the rice in the broth: Return the strained broth to the pot, adding water if needed to reach 3.5 cups. Bring to a boil, add the rice and salt, stir once, then cover and reduce heat to low. Cook for 18 to 20 minutes until the rice is tender and has absorbed the liquid.
8. Rest and assemble: Remove the pot from heat and let the rice sit, covered, for 10 minutes. Fluff with a fork, then mound on a large serving platter with the fish and vegetables arranged on top.

Cook’s Notes

• For the most authentic flavor, substitute dried fermented nététou (Parkia fruit) for the tamarind paste; it's available at African markets and lends the signature tang.
• Use a firm-fleshed white fish like grouper, sea bass, or red snapper that can hold together during the long simmer without falling apart.
• Always cook the rice in the strained fish broth rather than plain water; this is the secret to deeply flavorful, golden-tinted grains.
• Let the rice rest covered off the heat for 10 minutes after cooking to achieve perfectly fluffy, separate grains.
• Traditional presentation places the whole fish steaks and vegetable pieces decoratively arranged around a central mound of bright yellow rice, drizzled with a little of the reserved cooking liquid.

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