Thieboudienne (Senegalese Fish and Rice)

Name: Thieboudienne (Senegalese Fish and Rice)
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 portions
Cuisine: senegalaise
Ingredients: 600 g Grouper or cod fillet; 300 g Long grain white rice; 2 piece Carrot; 1 piece Turnip; 200 g Cabbage; 1 piece Onion; 4 cloves Garlic; 2 tbsp Tomato paste; 0.5 tsp Cayenne pepper; 4 tbsp Peanut oil; 800 ml Fish broth; 1 tsp Salt and pepper

Temps

55 min

Difficulté

facile

Ingrédients

Budget

~10-15 €

Valeurs nutritionnelles

Score santé

Moyen · /100

480 kcal

par portion

32 gProtéines

14 gLipides

58 gGlucides

Your real numbers, not the theory

Your portion never matches the recipe exactly. Calerys, a dietitian on WhatsApp, reads a photo of your plate and tells you its calories, protein, carbs and fat.

Analyze my plate

4pers.

Vous avez besoin de

Your version won’t be exactly this one

A little more oil, a bigger portion… Calerys works out the values of the plate you actually cooked, from a single photo.

Send my photo

Etapes

1
Cut the fish into portions, season with salt and pepper.
3 min
2
Finely mince the onion and garlic. Cut the vegetables into even pieces.
8 min
3
Heat the oil and sauté the onion and garlic for 2 minutes.
2 min
4
Add the tomato paste and cayenne pepper, cook for 2 minutes.
2 min
5
Pour in the broth, add the carrots and turnips, bring to a boil.
3 min
6
Add the rice and stir, let cook for 8 minutes.
8 min
7
Arrange the fish and cabbage on top of the rice, cover, and cook for 12 minutes over low heat.
12 min
8
Check that the rice and fish are cooked through, serve hot.
2 min