Thieboudienne

Name: Thieboudienne
Prep time: 30 min
Cook time: 60 min
Total time: 90 min
Yield: 4 servings
Cuisine: West African
Ingredients: 2 lbs white fish steaks, scored; 1 cup fresh parsley, chopped; 6 garlic cloves, peeled; 4 scallions, chopped; 1 Scotch bonnet pepper, halved; 1/4 cup vegetable oil; 2 yellow onion, chopped; 6 tbsp tomato paste; 4 carrots, cut; 1/2 head green cabbage, quartered; 2 cups broken jasmine rice, rinsed; 2 tsp kosher salt

Traditional Senegalese fish and rice dish simmered in a spiced tomato broth with hearty winter vegetables.

90 minMediumServes 4580 cal/serving

West AfricanDinnerStovetopPescatarianHigh FiberHigh ProteinHalal-friendlyDairy-FreeNut-FreeEgg-FreeSoy-FreePork-FreeAlcohol-Free

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Ingredients

2 lbs white fish steaks, scored
1 cup fresh parsley, chopped
6 garlic cloves, peeled
4 scallions, chopped
1 Scotch bonnet pepper, halved
1/4 cup vegetable oil
2 yellow onion, chopped
6 tbsp tomato paste
4 carrots, cut
1/2 head green cabbage, quartered
2 cups broken jasmine rice, rinsed
2 tsp kosher salt

Instructions

1

Blend 1 cup chopped fresh parsley, 6 peeled garlic cloves, 4 chopped scallions, 1 halved Scotch bonnet pepper, and half of the 2 tsp kosher salt into a paste, then stuff into scored cuts of 2 lbs scored white fish steaks.
2

Heat 1/4 cup vegetable oil in a large pot over medium heat and brown 2 lbs scored white fish steaks for 3 to 4 minutes per side until internal temperature reaches 145°F, then remove fish and set aside.
3

Sauté 2 chopped yellow onion in the pot until translucent, then stir in 6 tbsp tomato paste and remaining 2 tsp kosher salt cooking for 5 minutes until darkened.
4

Add 4 cups of water, 4 cut carrots, and 1/2 head quartered green cabbage, bringing to a simmer for 20 minutes until vegetables are tender, then remove vegetables and set aside.
5

Add 2 cups rinsed broken jasmine rice to the simmering sauce, cover tightly, and cook over low heat for 20 minutes until tender before serving with the reserved fish and vegetables.

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Questions

What is Thieboudienne?

Traditional Senegalese fish and rice dish simmered in a spiced tomato broth with hearty winter vegetables. This reference files it under West African dinner: made on the stovetop, rated medium and about 90 minutes start to finish.

How much time should I plan for Thieboudienne?

As written, 90 minutes: 30 of prep and 60 of cooking. The longest single stretch is the hands-off wait in step 4, 20 minutes.

What internal temperature should Thieboudienne reach?

For Thieboudienne, the target internal temperature is 145 F (about 65 C), given in step 2. A probe thermometer removes the guesswork.

Is there a substitute for Scotch bonnet in Thieboudienne?

The entry for Thieboudienne calls for 1 Scotch bonnet pepper, halved. In its place: Habanero has the same heat and a similar fruitiness. For much less heat, use a jalapeno and a strip of orange bell pepper.

Can I make Thieboudienne less spicy?

Yes. The heat in Thieboudienne comes from 1 Scotch bonnet pepper, halved. For a milder plate, remove the seeds and ribs from the pepper, or use half; nothing else in the method changes.

How much protein is in Thieboudienne?

One serving (the recipe makes 4) has 38 g of protein in about 580 calories, alongside 68 g carbohydrate and 16 g fat, plus 6 g fiber and 850 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

Serve it with

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