Light thieboudienne (Senegalese fish and rice)

Senegal’s national dish with a lighter twist: fish and vegetables simmered gently and served on fragrant tomato rice. Complete, colourful and sociable, it is a generous dish with less fat.

Preparation: 25 min  |  Cooking: 45 min  |  Servings: 6  |  Difficulty: Medium

Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 310 kcal · 33 g protein · 38 g carbohydrate · 2 g fat

Ingredients

• 700 g white fish
• 300 g rice
• 3 carrots
• 1/4 cabbage
• 2 sweet potatoes
• 2 tins of chopped tomatoes
• 1 bunch of parsley and garlic

Method

1. Stuff the fish with a parsley and garlic mixture and brown it.
2. Simmer the vegetables in a tomato broth.
3. Cook the rice in this flavoursome broth.
4. Serve the rice with the fish and vegetables.

Nutritional benefits

White fish provides lean protein that is good for cholesterol, the vegetables (carrots, cabbage, sweet potato) offer a wide variety of fibre and vitamins, and the rice supplies carbohydrate. With limited oil, this thieboudienne remains a complete, generous and balanced dish. Naturally gluten-free.

Variations and substitutions

• With brown rice for more fibre.
• With other vegetables: aubergine, cassava.
• Spicier: add chilli.
• With sea bream or grouper.

Storage and making ahead

Keeps for 3 days and reheats well. The rice is also nice cold.

💡 Good to know

Cook the rice directly in the fish and vegetable broth: it absorbs all the flavours, which is the soul of the dish.

Read also

Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes · gluten-free recipes.

Foods in this recipe: white fish · rice · carrots · cabbage · sweet potatoes.

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