Recipes · Senegalese · Main Courses
Thieboudienne (Fish and Rice)
One serving has 822 kcal and 48 g protein, and at least a fifth of a woman's daily need of cobalamin (225%), vitamin K (182%), selenium (155%), vitamin D (D2 + D3) (122%), pyridoxine (101%) and manganese (99%). Ready in 80 minutes.
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (806 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish
Ingredients
- 180 g Snapper, raw
- 90 g Rice, white, medium-grain
- 60 g Tomatoes, raw
- 25 g Tomato paste
- 50 g Onions, raw
- 6 g Garlic, raw
- 5 g Parsley, fresh
- 4 g Chili peppers, red, raw
- 50 g Cabbage, green, raw
- 40 g Carrots, raw
- 50 g Cassava, raw
- 50 g Eggplant, raw
- 15 g Vegetable oil
- 1 g Salt
- 180 g Water
Method
- Make the herb paste (rof) by pounding the parsley, half the garlic and half the chili together; cut small slits in the fish and stuff the paste inside.
- Heat the oil in a large pot and brown the fish pieces briefly, about 2 minutes per side, then remove and set aside.
- Add the onion and remaining garlic to the pot and cook for 3-4 minutes, then stir in the tomatoes and tomato paste and cook for 8-10 minutes until darkened.
- Add the water, cabbage, carrot, cassava and eggplant, and simmer for 15 minutes until the vegetables are nearly tender.
- Return the fish to the pot, cover, and simmer gently for 10-12 minutes until the fish is cooked through and flakes easily; lift out the fish and vegetables and keep warm.
- Stir the rice into the remaining tomato broth, cover, and cook for 20-25 minutes until the rice is tender and has absorbed the liquid and taken on the sauce's deep red color.
- Season with the salt and serve the rice topped with the fish and vegetables.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 822 kcal | 39% |
| Carbohydrates | 114 g | |
| Water | 618 mL | |
| Fiber | 9 g | 30% |
| Protein | 47.8 g | 100% |
| Tryptophan | 0.53 g | |
| Threonine | 2 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.7 g | |
| Lysine | 3.8 g | |
| Methionine | 1.3 g | |
| Cystine | 0.6 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.4 g | |
| Histidine | 1.3 g | |
| Fat | 18.7 g | |
| Monounsaturated | 4.1 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0.47 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 7.9 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 66.6 mg | |
| Calcium | 162 mg | 16% |
| Copper | 0.46 mg | 51% |
| Iron | 6.3 mg | 35% |
| Magnesium | 146 mg | 47% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 570 mg | 81% |
| Potassium | 1,824 mg | 39% |
| Selenium | 85.5 µg | 155% |
| Sodium | 579 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.8 mg | 73% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 3.2 mg | 64% |
| Pyridoxine (vitamin B6) | 1.3 mg | 101% |
| Folate (vitamin B9) | 301 µg | 75% |
| Cobalamin (vitamin B12) | 5.4 µg | 225% |
| Choline | 160 mg | 38% |
| Vitamin A | 462 µg | 66% |
| Vitamin C | 66.6 mg | 89% |
| Vitamin D (D2 + D3) | 734 IU | 122% |
| Vitamin E | 5.1 mg | 34% |
| Vitamin K | 164 µg | 182% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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