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Fish, Africa and overseas

Thieboudienne with fish and vegetables

Thieboudienne is Senegal's national dish, red rice cooked in a fish broth with fish stuffed with herbs, along with cabbage, carrot, cassava and eggplant. This version for 4 people takes 1 hour 30 minutes and has medium difficulty, at a cost of €4.00 per person. The key to success is cooking the rice directly in the vegetable broth so it soaks up all the flavor.

Tonight it's Senegal's national dish, red rice cooked in fish broth with cabbage, carrot, cassava and eggplant, a real feast on a plate.

Thieboudienne with fish and vegetables
Total time
1 h 30
Difficulty
Medium
Cost per person
€4.00
Calories per person
740 kcalcalculated by Kiloach, your weight coach
Season
Winter, Fall, Spring
The kids
They generally like it

Thieboudienne is rice that takes on the color and flavor of everything simmered before it. The fish, stuffed with a garlic, chili and parsley paste, flavors the broth from the start, then cabbage, carrot, cassava and eggplant cook gently in it. The rice finishes in that same broth, grain by grain soaking up tomato and fish flavor, for a generous, colorful result.

This is a dish for a Sunday or a day when you have some time ahead of you, not a rushed weeknight. Kids generally enjoy the rice and the soft vegetables, and you can adjust the chili to their taste. Served on one big shared platter, it works well for a family meal or a gathering with friends, around a dish everyone digs into together.

The ingredients

4 people

Fish counter

  • Firm fish fillets (cod, hake) 800 g

Pantry

  • Riceoften in the pantry 350 g
  • Tomato pasteoften in the pantry 4 tbsp
  • Sunflower oiloften in the pantry 5 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • White cabbage 0.5
  • Carrots 3
  • Eggplants 2
  • Cassava 300 g
  • Onions 2
  • Garlic 4 cloves
  • Flat leaf parsley 1 bunch
  • Mild chili pepper 1

Allergens Fish

The step by step recipe

  1. Make a paste with the parsley, garlic, chili and salt, and stuff the fish pieces with this paste.

    Cut small slits in the fish and slide the stuffing inside, it will be more flavorful.

  2. Brown the fish in the oil, then set it aside. 8 min

    Turn it carefully, it's delicate.

  3. In the same pot, sauté the onions and tomato paste, add two liters of water and the vegetables cut into large chunks. 20 min

    Add the hardest vegetables first, the eggplants last.

  4. Remove the vegetables and fish, keep the broth and cook the rinsed rice in it, covered. 25 min

    The rice should stay just barely covered, never drowned.

  5. Arrange the red rice on a large platter and top with the fish and vegetables.

    The best part is the crispy rice from the bottom of the pot.

Our tips to get it right

  • Pick a firm fleshed fish like cod or hake, it holds up better during cooking and won't fall apart in the broth.
  • Cut the vegetables into large chunks, they should stay recognizable once cooked rather than turn to mush.
  • Taste the broth before adding the rice and adjust the salt then, it's your last chance before the rice soaks everything up.

The variations

  • Swap the cod for hake or another firm white fish depending on what looks best at the fish counter that day.
  • For a vegetarian version, skip the fish and build the broth with just the vegetables and tomato paste, the result stays plenty flavorful.
  • For kids or a milder version, remove the chili seeds or swap the mild chili for a small pinch of paprika.

What to serve it with

  • A wedge of lime at the table
  • Homemade chili sauce on the side
  • A glass of chilled bissap

Storage

Thieboudienne keeps for 2 to 3 days in the refrigerator in a sealed container. It freezes well, rice and vegetables included, for about 2 months. Reheat gently in a pot or microwave with a splash of water to bring back the rice's softness.

Questions about this dish

Can you make thieboudienne ahead of time?

Yes, you can cook the broth and vegetables the day before, then cook the rice and reheat the fish the same day. Rice tastes best cooked just before serving, as it holds its texture better.

What type of rice works best for thieboudienne?

A classic long grain white rice works well, it absorbs the broth easily without getting too sticky. Avoid parboiled rice, it cooks too fast and won't have time to pick up the broth's flavor.

Can you substitute the cassava?

You can replace it with sweet potato or regular potato, which cook in a similar time. The flavor will be a bit different but the soft texture stays comparable.

How do you stuff the fish without damaging it?

Make shallow cuts in the flesh with a thin knife, then slip the garlic, parsley and chili paste inside with a small spoon. Work gently, raw fish tears easily.

How long does it take to make a thieboudienne, Senegal's red rice with fish and vegetables?

Count 1 h 30 in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in a thieboudienne, Senegal's red rice with fish and vegetables?

About 740 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 thieboudienne, Senegal's red rice with fish and vegetables cost?

About €4.00 per serving, or €16.00 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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