Senegalese-Style Rice and Fish

Serves 6
Time 50 min
Senegalese-Style Rice and Fish

We used the traditional components of thieboudienne (also known as ceebu jen), a dish from Senegal which translates into "rice and fish" in this hearty recipe. Inspired by Whole Planet Foundation® microcredit client recipes.

Special Diets:

Dairy FreeDairy Free

Ingredients

    1 1/2 cupslong-grain white rice, thoroughly rinsed
    3 tablespoonsfinely chopped fresh flat-leaf parsley
    1green onion, thinly sliced
    2 clovesgarlic, finely chopped
    1/8 teaspoonfine sea salt
    1/8 teaspooncayenne pepper
    6 (3-ounce)portions halibut, sea bass or cod fillets
    3 tablespoonspeanut oil
    1 mediumyellow onion, chopped
    2carrots, diced
    1red bell pepper, seeded and diced
    1/3 cuptomato paste
    1sweet potato, peeled and cut into 1/2-inch pieces
    1 1/2 cupsdiced eggplant
    3 cupslow-sodium chicken broth
    1 can (14.5-ounce)diced tomatoes

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Method

Place rice and 3 cups water in a medium saucepot and bring to a boil over medium-high heat. 


Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 15 to 20 minutes. 


Set covered pot aside off the heat for 10 minutes, then uncover and fluff rice with a fork. 


Meanwhile, in a small bowl, combine parsley, green onion, garlic, salt and cayenne. 


Cut 2 deep slits in each fish fillet and stuff with parsley mixture.


In a large wide saucepot or Dutch oven, heat oil over medium heat until hot. 


Add fish and brown on both sides, about 5 minutes per side. 


Transfer to a plate and cover to keep warm. 


Add onion, carrots and bell pepper to pot and cook 10 minutes or until tender, stirring occasionally. 


Stir in tomato paste and cook 1 minute. 


Add sweet potato, eggplant, broth and tomatoes and bring to a boil over medium-high heat. 


Reduce heat to medium and simmer until vegetables are tender, about 20 minutes. 


Carefully remove 1 cup liquid from saucepot and stir into rice. 


Place fish on top of vegetable mixture, cover and cook 3 to 5 minutes longer or until fish is cooked through and very hot. 


Spoon rice and vegetable mixture into serving bowls and top each with a piece of fish.

Nutritional Info

Serving Size

Calories

380

Total Fat

9g

Saturated Fat

1.5g

Cholesterol

45mg

Sodium

220mg

Total Carbohydrate

53g

Dietary Fiber

4g

Total Sugars

8g

Protein

22g

Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.