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Fish, Africa and overseas

Casamance fish caldou with white rice

Caldou is a white fish dish poached in a lemony broth with onions, garlic, and okra, originally from Casamance. For 4 people, it takes 50 minutes and stays easy to make, for about €3.80 per serving. The key to success is a gentle simmer, which keeps the fish tender and in large flakes.

Tonight, fish gently poached in a lemony broth with onions and okra, Casamance caldou, light and fragrant, served with white rice.

Casamance fish caldou with white rice
Total time
50 min
Difficulty
Easy
Cost per person
€3.80
Calories per person
560 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring, Fall
The kids
They generally like it

Caldou is a clear, lemony broth where fish cooks slowly, never at a rolling boil. The okra adds a soft, almost silky texture, the sweet pepper perfumes the broth without any heat, and the lemon juice brightens everything at the end. Served over white rice that soaks up the broth, it looks generous while staying simple to make.

It's a weeknight meal that breaks the routine, just as good for a family dinner as a weekend lunch. Kids usually like the mild broth and the rice that comes with it, and you can adjust the lemon at the end to taste. Mon Chou brings you this recipe, light to prepare but full of coastal flavor.

The ingredients

4 people

Fish counter

  • Firm white fish fillets 800 g

Fruits and vegetables

  • Onions 3
  • Okra 250 g
  • Lemons 3
  • Garlic 3 cloves
  • Sweet pepper 1
  • Flat leaf parsley 1 bunch

Pantry

  • Sunflower oiloften in the pantry 3 tbsp
  • Riceoften in the pantry 300 g
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Slice the onions, chop the garlic and parsley, and cut the okra into rounds.

    Cut the okra just before cooking, it gets less slimy that way.

  2. Cook the onions in the oil over low heat until translucent, then add the garlic and the whole sweet pepper. 10 min

    Keep the pepper whole, it adds flavor without any heat.

  3. Pour in half a liter of water and the juice of two lemons, season with salt and pepper, and bring to a simmer.

    Taste the broth, it should be nicely tangy.

  4. Add the okra, then a few minutes later the fish pieces, and let poach covered. 15 min

    The fish cooks gently in the broth's steam, so don't stir it.

  5. Meanwhile, cook the rice in salted water, then serve the fish and its broth over the rice with the remaining lemon and parsley. 12 min

    Squeeze fresh lemon over each plate, caldou tastes best very lemony.

Our tips to get it right

  • Pick a firm white fish like hake, cod, or sea bream, it will hold together in the broth without falling apart.
  • Add the okra before the fish so it softens slightly while still keeping a bit of bite.
  • Cook the rice alongside the broth so everything is hot at the same time, caldou doesn't wait.

The variations

  • Swap the white fish for peeled shrimp for a quicker version, cutting the poaching time down to just a few minutes.
  • For a vegetarian version, replace the fish with sweet potato chunks and chickpeas, poached in the same broth.
  • For younger kids, remove the sweet pepper from the broth before serving and offer the lemon juice on the side so everyone can adjust to taste.

What to serve it with

  • A drizzle of olive oil on the rice
  • Extra lemon wedges on the side
  • A fresh tomato salad

Storage

Caldou keeps for 2 days in the fridge in a sealed container, ideally kept separate from the rice. It doesn't freeze well since the fish loses its texture. Reheat it gently over low heat, without letting it boil, so the fish doesn't toughen.

Questions about this dish

Can you replace the okra?

Yes, you can swap the okra for sliced zucchini if you can't find any. The texture will be a bit different, less silky, but the broth will keep its character.

What fish works best for caldou?

A firm white fish like hake, cod, sea bream, or sea bass works well. Avoid delicate fish that might fall apart during poaching.

Can you make the broth ahead of time?

Yes, you can make the onion, garlic, and pepper broth a few hours ahead. Add the okra and fish just before serving to keep the best texture.

Does the sweet pepper make the dish spicy?

No, the whole sweet pepper perfumes the broth without adding any heat. You can remove it before serving if you want an even milder flavor.

How long does it take to make a Casamance fish caldou with white rice?

Count 50 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a Casamance fish caldou with white rice?

About 560 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a Casamance fish caldou with white rice cost?

About €3.80 per serving, or €15.20 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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