Tiep Bou Wekh || White Senegalese Rice and Fish || Thiéboudienne Senegalais blanc au poisson

fish

🥗Healthier: chicken

💰Cheaper: tofu

Chicken is more accessible and tofu is a plant-based option.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil offers a healthier fat profile.

rice

🥗Healthier: quinoa

💰Cheaper: bulgur

Quinoa is a nutritious alternative, while bulgur is often less expensive.

cabbage

🥗Healthier: kale

💰Cheaper: spinach

Kale provides more nutrients, and spinach is usually cheaper.

Prepare the stuffing: Finely chop the parsley, garlic, and one onion; add chili for a spicier stuffing. Place the stuffing inside the fish and fry it; then set aside.

In a large pot, fry the remaining fish, a piece of dried fish and shellfish. Let cook on low heat for 2 minutes.

Add water to the pot.

Add the vegetables and fish to the pot and cover with water.

Add the bouillon cubes, salt, and let simmer, being careful not to break anything. Let simmer for at least 45 minutes.

Meanwhile, rinse the rice and place it in a couscous pot. Preheat the rice with steam.

Remove the fish and vegetables and add them to the rice. Cook the Tiep on medium heat until the rice is well cooked and seasoned to taste.

Incorporate the cooked leaves with chili and a bit of bouillon and add some sauce taken from the pot.

To serve your Tiep bou dienn: Place the rice in a large dish and place the ingredients in the center; decorate with lemon wedges and parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens