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 servings
Cuisine: Senegalese
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 €

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Valeurs nutritionnelles

Score santé

Moyen · /100

480 kcal

par portion

32 gProtéines

14 gLipides

58 gGlucides

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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