West African 60 min

Thieboudienne (Senegalese Fish and Rice)

Name: Thieboudienne (Senegalese Fish and Rice)
Total time: 60 min
Yield: 2 servings
Cuisine: West African
Ingredients: 1.5 lbs firm white fish fillets (grouper, snapper); 2 cups broken rice or long grain rice; 1 can (6 oz) tomato paste; 1 large onion, diced; 2 carrots, peeled and halved; 1 small cabbage, quartered; 1 eggplant, cubed; 2 scotch bonnet peppers; 4 cloves garlic, minced; 1/4 cup vegetable oil; 1 fish or vegetable bouillon cube; Salt and pepper to taste

FishRiceWest African

Ingredientsfor 2

420

Cal

30g

Protein

52g

Carbs

10g

Fat

11.5 lbs firm white fish fillets (grouper, snapper)
22 cups broken rice or long grain rice
31 can (6 oz) tomato paste
41 large onion, diced
52 carrots, peeled and halved
61 small cabbage, quartered
71 eggplant, cubed
82 scotch bonnet peppers
94 cloves garlic, minced
101/4 cup vegetable oil
111 fish or vegetable bouillon cube
12Salt and pepper to taste

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Instructions

1
Make a stuffing paste: Blend garlic, parsley, and 1 scotch bonnet. Cut pockets in fish fillets and stuff with the paste. Season with salt.
2
Heat oil in a large pot. Fry fish until golden on each side, about 3 minutes per side. Remove and set aside.
3
In the same oil, fry onion until soft. Add tomato paste and cook for 5 minutes, stirring constantly.
4
Add 4 cups water, bouillon cube, and remaining scotch bonnet. Bring to a boil.
5
Add carrots, cabbage, and eggplant. Cook for 15 minutes until vegetables are tender. Remove vegetables and fish.
6
Add rice to the tomato broth. Stir once, cover tightly, and cook on low for 25 minutes until rice absorbs all the liquid.
7
Mound rice on a large platter. Arrange fish and vegetables on top. Serve family-style.