Thiéboudiène - Senegalese Jollof Rice with Fish and Vegetables - How to Cook Senegal's National Dish

fish

🥗Healthier: tofu

💰Cheaper: chicken

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

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers healthier fats, while sunflower oil is typically less expensive.

cabbage

🥗Healthier: kale

💰Cheaper: lettuce

Kale is nutrient-dense, while lettuce is often cheaper and more readily available.

bay leaves

💰Cheaper: dried thyme

Thyme can be used as a more accessible herb with a similar flavor profile.

Prepare the aromatic paste by blending 1/2 medium onion, 35g fresh parsley, and 30g garlic with 3 teaspoons salt and 1 1/2 teaspoons ground black pepper.

Stuff the fish with the aromatic paste and season with salt and pepper.

In a large pot, heat 250ml sunflower oil over medium heat.

Sauté 1/2 medium onion and 1/4 bell pepper until translucent.

Add 150g double concentrated tomato paste and cook until fragrant.

Layer the prepared fish on top of the sautéed mixture.

Add the remaining vegetables: 2 carrots, 1 turnip or parsnip, 1 eggplant, 1/4 white cabbage, 1/4 butternut squash, 1 cassava, and 1 sweet potato, diced.

Pour in 2L water and bring to a simmer.

Add 500g broken rice on top of the vegetables and fish without stirring.

Cover the pot and let it steam on low heat until the rice is cooked and the fish is flaky, about 30-40 minutes.

Remove the fish and vegetables, leaving the flavorful sauce in the pot, and let the rice simmer until infused with the aromas.

Finish with a splash of lime juice before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens