Discover Thieboudienne, the traditional Senegalese dish that brings together tender fish, aromatic spices, and hearty vegetables in a delicious rice stew. This classic recipe showcases the vibrant flavors of West African cuisine, making it a must-try for anyone interested in exploring global dishes. Perfect for a flavorful family meal, Thieboudienne combines rice, fish, and a medley of fresh vegetables simmered in a savory tomato-based sauce. 

Ingredients:

- 1 large fish (such as snapper or tilapia), cleaned and gutted

- 2 cups rice, rinsed

- 2 large tomatoes, chopped

- 1 large onion, finely chopped

- 3 cloves garlic, minced

- 2 bell peppers (red and green), sliced

- 2 medium carrots, peeled and sliced

- 1 small eggplant, cubed

- 1 sweet potato, peeled and cubed

- 1/4 cup tomato paste

- 1/4 cup vegetable oil

- 1 tablespoon paprika

- 1 tablespoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon turmeric

- 1 teaspoon black pepper

- 1 teaspoon salt (adjust to taste)

- 4 cups fish stock or water

- 1 bay leaf

- Fresh parsley or cilantro for garnish (optional)

Instructions:

Prepare the Fish: Season the fish with salt, pepper, and a little paprika. Set aside.

Cook the Vegetables: In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and garlic and sauté until softened. Add the bell peppers, carrots, eggplant, and sweet potato. Cook for about 5 minutes, stirring occasionally.

Add the Spices and Tomato: Stir in the paprika, cumin, coriander, turmeric, and black pepper. Add the chopped tomatoes and tomato paste. Cook for another 5 minutes, allowing the tomatoes to break down and blend with the spices.

Add the Rice: Stir in the rice and cook for 2 minutes, ensuring it gets coated with the tomato mixture.

Add the Liquid: Pour in the fish stock or water and add the bay leaf. Bring to a boil, then reduce the heat to low.

Add the Fish: Gently place the fish on top of the rice and vegetables. Cover the pot with a lid and simmer for about 20-30 minutes, or until the rice is tender and the fish is cooked through.

Serve: Carefully remove the fish from the pot and place it on a serving dish. Fluff the rice and vegetables with a fork. Serve the fish over the rice and garnish with fresh parsley or cilantro, if desired.

Enjoy your homemade Thieboudienne, a true taste of Senegalese tradition!

Nutritional Values

Fish (Snapper or Tilapia)

- Calories: 90-120

- Protein: 20-25 g

- Fat: 1-3 g

- Omega-3 fatty acids: 200-500 mg

Benefits:

- High in Protein: Supports muscle growth and repair.

- Rich in Omega-3 Fatty Acids: Promotes heart health and reduces inflammation.

- Low in Fat: Contributes to a heart-healthy diet.

Rice

- Calories: 200

- Protein: 4-5 g

- Carbohydrates: 45 g

- Fiber: 1 g

Benefits:

- Energy Source: Provides a good source of carbohydrates for energy.

- Versatile: Pairs well with various ingredients and absorbs flavors.

Tomatoes

- Calories: 22

- Protein: 1 g

- Carbohydrates: 5 g

- Fiber: 1.5 g

- Vitamin C: 28 mg (47% DV)

- Lycopene: 2573 mcg

Benefits:

- Rich in Vitamin C: Supports immune health and skin integrity.

- High in Lycopene: An antioxidant that may reduce the risk of chronic diseases.

Onions

- Calories: 44

- Protein: 1 g

- Carbohydrates: 10 g

- Fiber: 1.5 g

- Vitamin C: 8 mg (14% DV)

Benefits:

- Rich in Antioxidants: May help reduce inflammation and improve heart health.

- Contains Sulfur Compounds: May have anti-cancer properties.

Garlic

- Calories: 5

- Protein: 0.2 g

- Carbohydrates: 1 g

- Fiber: 0.1 g

Benefits:

- Supports Immune Function: Contains compounds that may help combat infections.

- May Lower Blood Pressure: Has been linked to improved cardiovascular health.

Bell Peppers

- Calories: 24

- Protein: 1 g

- Carbohydrates: 6 g

- Fiber: 2 g

- Vitamin C: 152 mg (253% DV)

Benefits:

- High in Vitamin C: Promotes skin health and immune function.

- Rich in Antioxidants: Contains various phytochemicals that may have health benefits.

Carrots

- Calories: 25

- Protein: 0.6 g

- Carbohydrates: 6 g

- Fiber: 1.5 g

- Vitamin A: 509 mcg (57% DV)

Benefits:

- High in Vitamin A: Essential for eye health and vision.

- Rich in Beta-Carotene: Acts as an antioxidant and supports immune function.

Eggplant

- Calories: 35

- Protein: 1 g

- Carbohydrates: 8 g

- Fiber: 2.5 g

- Vitamin C: 2.5 mg (4% DV)

Benefits:

- Low in Calories: Supports weight management.

- Rich in Antioxidants: Contains nasunin, which may help protect brain health.

Sweet Potatoes

- Calories: 103

- Protein: 2 g

- Carbohydrates: 24 g

- Fiber: 4 g

- Vitamin A: 1096 mcg (122% DV)

Benefits:

- High in Vitamin A: Supports vision, immune function, and skin health.

- Good Source of Fiber: Aids digestion and helps maintain healthy blood sugar levels.

Tomato Paste

- Calories: 30

- Protein: 1 g

- Carbohydrates: 6 g

- Fiber: 1 g

- Vitamin C: 4 mg (7% DV)

Benefits:

- Concentrated Tomato Benefits: Provides a rich source of antioxidants like lycopene.

- Adds Flavor: Enhances the taste of dishes with a concentrated tomato flavor.

Vegetable Oil

- Calories: 120

- Fat: 14 g

- Saturated Fat: 1.5 g

- Monounsaturated Fat: 9 g

- Polyunsaturated Fat: 2.5 g

Benefits:

- Source of Healthy Fats: Provides essential fatty acids necessary for body functions.

- Cooking Versatility: Useful for sautéing and frying.

Bay Leaf

- Calories: 2

- Protein: 0.1 g

- Carbohydrates: 0.5 g

- Fiber: 0.2 g

Benefits:

- Aromatic Qualities: Adds flavor and aroma to dishes.

- Contains Antioxidants: Provides health benefits related to digestion and inflammation.