Second Spin, Country 151: Senegal [International Food]

fish

🥗Healthier: tofu

💰Cheaper: chicken

Tofu provides a plant-based option, while chicken is more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is often less expensive.

Make the fish stuffing by mixing parsley, chili flakes, garlic, scallions, onion, salt, and pepper.

Cut a 2-inch slit lengthwise into each fish fillet and stuff with the herb mixture.

In an 8-quart Dutch oven, heat the oil over medium heat and add onions and green pepper; cook until softened, about 10 minutes.

Add tomato paste and cook, stirring occasionally, until vegetables are very soft and paste is lightly browned, about 10 minutes.

Add fish stock and bring to a boil; reduce heat to medium-low and add the stuffed fillets, cooking until just cooked through, about 18 minutes.

Remove the fillets with a slotted spoon and keep warm in the oven.

Add carrots, eggplant, turnips, and cassava to the pot; cook until tender, about 40 minutes, stirring occasionally.

Transfer the vegetables to a bowl and keep warm in the oven.

If using, add hibiscus flowers, tamarind paste, and fish sauce; cook until hibiscus flowers are soft, about 5 minutes.

Add rice and stir to combine; reduce heat to low and cook covered until rice is tender, about 45 minutes.

Remove from heat and fluff the rice with a fork; serve with fish and vegetables, garnished with lime wedges.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens