Senegalese Rice and Fish

Senegalese Rice and Fish

Serves 6

We used the traditional components of thieboudienne (also known as ceebu jen), a dish from Senegal which translates into "rice and fish" in this hearty recipe.

Ingredients: 
  • 1 1/2 cup long-grain white rice, thoroughly rinsed
  • 3 tablespoons finely chopped fresh parsley
  • 1 green onion, thinly sliced
  • 2 cloves garlic, finely chopped
  • 1/8 teaspoon fine sea salt
  • 1/8 teaspoon cayenne pepper
  • 6 (3-ounce) portions halibut, sea bass or cod fillets
  • 3 tablespoons peanut oil
  • 1 medium yellow onion, chopped
  • 2 carrots, diced
  • 1 red bell pepper, seeded and diced
  • 1/3 cup tomato paste
  • 1 medium sweet potato, peeled and cut into 1/2-inch pieces
  • 1 1/2 cup diced eggplant
  • 3 cups low-sodium chicken broth
  • 1 (14.5-ounce) can diced tomatoes
You must be signed in to use shopping lists. Sign in or create account
Cancel
Method: 

Place rice and 3 cups water in a medium saucepot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 15 to 20 minutes. Set covered pot aside off the heat for 10 minutes, then uncover and fluff rice with a fork. Meanwhile, in a small bowl, combine parsley, green onion, garlic, salt and cayenne. Cut 2 deep slits in each fish fillet and stuff with parsley mixture.

In a large wide saucepot or Dutch oven, heat oil over medium heat until hot. Add fish and brown on both sides, about 5 minutes per side. Transfer to a plate and cover to keep warm. Add onion, carrots and bell pepper to pot and cook 10 minutes or until tender, stirring occasionally. Stir in tomato paste and cook 1 minute. Add sweet potato, eggplant, broth and tomatoes and bring to a boil over medium-high heat. Reduce heat to medium and simmer until vegetables are tender, about 20 minutes. Carefully remove 1 cup liquid from saucepot and stir into rice. Place fish on top of vegetable mixture, cover and cook 3 to 5 minutes longer or until fish is cooked through and very hot. Spoon rice and vegetable mixture into serving bowls and top each with a piece of fish.

Nutritional Info: 
Per Serving:380 calories (80 from fat), 9g total fat, 1.5g saturated fat, 45mg cholesterol, 220mg sodium, 53g carbohydrate (4g dietary fiber, 8g sugar), 22g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

Recipe Discussion