Thiéboudienne (Senegalese Fish and Rice)

Name: Thiéboudienne (Senegalese Fish and Rice)
Prep time: 20 min
Cook time: 50 min
Total time: 1 h 10 min
Yield: 4 portions
Cuisine: senegalaise
Ingredients: 800 g Red Snapper or Bass (fillet); 300 g Long grain rice; 400 g Canned tomatoes; 2 piece Onion; 3 piece Carrot; 400 g Butternut squash; 250 g Yam; 4 clove Garlic; 1 piece Fresh red chili; 20 g Flat parsley; 6 tbsp Peanut oil; à volonté piece Salt and pepper

Temps

70 min

Difficulté

moyen

Ingrédients

Budget

~16-22 €

Valeurs nutritionnelles

Score santé

Moyen · /100

480 kcal

par portion

32 gProtéines

14 gLipides

58 gGlucides

And on your plate?

These numbers describe the recipe in theory. Send a photo of your plate to Calerys on WhatsApp and get the calories and macros of your real portion in seconds.

Try it on WhatsApp

4pers.

Vous avez besoin de

Curious what your version really adds up to?

Once your dish is ready, snap a photo and send it to Calerys on WhatsApp. Answer in under 10 seconds.

Discover Calerys

Etapes

1
Prepare the fish: season with salt, pepper, garlic and chili, let marinate for 10 minutes
10 min
2
Cut the carrots, squash and yam into regular pieces
10 min
3
Sauté the chopped onions in peanut oil
3 min
4
Add the crushed tomatoes, cook for 5 minutes
5 min
5
Add the root vegetables, cover and cook for 15 minutes
15 min
6
Sauté the fish separately in hot oil for 4-5 minutes per side, set aside
5 min
7
Add the rice to the vegetables, pour in water (rice should be covered by 2cm), cover and cook for 20 minutes over medium heat
20 min
8
Serve the rice with the whole fish or flaked fish on top