THIOU BOULETTE (Senegalese Red Tomato Stew with Fish Meatballs) by Chefnurse

fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu provides a plant-based option while canned fish is more economical.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

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

egg

🥗Healthier: flaxseed meal

💰Cheaper: mashed potato

Flaxseed meal is a vegan binder, while mashed potato is a cost-effective alternative.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: red pepper flakes

Paprika adds flavor with less heat, while red pepper flakes are often cheaper.

Blend whiting fish in a food processor.

Blend green onions, leek, ginger, garlic, and parsley in the food processor until pesto-like texture.

Save half of the blended mixture for later use.

Add tomato paste and spices to the fish in the food processor and mix.

Form fish mixture into meatballs, adding flour as a binder.

Heat oil in a small pot and fry the meatballs until golden brown.

In a larger pot, caramelize onions, bintakani, and green onions.

Add tomato paste mixed with water to the pot and stir.

Add the remaining blended mixture to the pot and mix well.

Add chopped carrots, cabbage, and eggplant to the pot.

Pour in about 2 cups of water and add crushed plum tomatoes and fermented fish.

Add bay leaf and season to taste.

After 30 minutes of cooking, add the fish meatballs to the pot.

Add optional frozen shrimp and cook for an additional 10 minutes.

Serve the stew over broken jasmine rice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens