West African Theibou Yapp with Sean Brock - Mind of a Chef

fish

🥗Healthier: tofu

💰Cheaper: chicken

Tofu offers 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.

fresh tomatoes

🥗Healthier: canned tomatoes

💰Cheaper: tomato paste

Canned tomatoes maintain flavor and are often cheaper.

cabbage

🥗Healthier: kale

💰Cheaper: lettuce

Kale is more nutritious, while lettuce is usually less expensive.

Prepare the fish by cleaning and seasoning it with salt and lemon juice.

Chop the onions, garlic, and ginger finely.

Heat vegetable oil in a large pot over medium heat until shimmering.

Sauté the onions, garlic, and ginger until fragrant, about 3-4 minutes.

Add chopped tomatoes and cook until they break down, about 5-7 minutes.

Stir in the carrots, bell peppers, and cabbage, cooking for another 5 minutes.

Pour in the fish stock and bring to a simmer.

Add the fish and bay leaves, cover, and simmer for 15-20 minutes until the fish is cooked through.

Remove the fish and set aside, then add the rice to the pot.

Stir well and cover, cooking until the rice absorbs the liquid, about 20 minutes.

Fluff the rice with a fork and serve with the fish on top.

Garnish with parsley and chili peppers before serving.

Cooking Techniques

Spice Level:

Allergens