Main Course · Dinner · African ·

Senegalese Thieboudienne with Fish and Vegetables

Name: Senegalese Thieboudienne with Fish and Vegetables
Prep time: 50 min
Cook time: 150 min
Total time: 200 min
Yield: 6 servings
Cuisine: Main Course
Ingredients: Fish (e.g., grouper), 2 lbs firm white fish, cut into large pieces; Lemon, 1 large, juiced; Garlic, 2 cloves, minced; Vegetable oil, 1 tablespoon; Water, 4 cups; Carrots, 2 cups, chopped; Eggplant, 1 large, diced; Cabbage, 1 head, quartered; Tomatoes, 2 large, chopped; Vegetable oil, 1/4 cup; Onion, 1, finely chopped; Garlic, 3 cloves, minced; Tomato paste, 2 tablespoons; Smoked paprika, 1 tablespoon; Cayenne pepper, 1 teaspoon; Broken jasmine rice, 3 cups (or regular jasmine rice); Fish stock (or chicken stock), 4 cups; Salt, to taste

Thieboudienne, Senegal's beloved national dish, is a rich and aromatic combination of fish, vegetables, and rice simmered in a spiced tomato broth.

4.5(329 reviews)

·By Ethan Brooks·July 30, 2025

Senegalese Thieboudienne with Fish and Vegetables — Main Course served and photographed from above

Prep

50 min

Cook

2 h 30 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Fish

For the Vegetables

For the Sauce

For the Rice

Nutrition

Per serving

Calories: 440 kcal
Protein: 37.1 g
Carbs: 47.4 g
Fat: 14.1 g
Fiber: 7.7 g

Whole recipe

Total

Calories: 2639 kcal
Protein: 222.6 g
Carbs: 284.5 g
Fat: 84.5 g
Fiber: 46.1 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
Fish (e.g., grouper) 2 lbs firm white fish, cut into large pieces	780	180	0	12	0
Lemon 1 large, juiced	10	0.3	3	0.1	0.3
Garlic 2 cloves, minced	9	0.4	2	0	0.1
Vegetable oil 1 tablespoon	120	0	0	14	0
Water 4 cups	0	0	0	0	0
Carrots 2 cups, chopped	86	2	20	0	6
Eggplant 1 large, diced	115	5	30	1	12
Cabbage 1 head, quartered	180	8	42	1	16
Tomatoes 2 large, chopped	66	3	15	0	5
Vegetable oil 1/4 cup	480	0	0	55	0
Onion 1, finely chopped	44	1	10	0	2
Garlic 3 cloves, minced	14	0.6	4	0	0.2
Tomato paste 2 tablespoons	30	1	7	0.1	2
Smoked paprika 1 tablespoon	19	1	4	1	2
Cayenne pepper 1 teaspoon	6	0.3	1.5	0.3	0.5
Broken jasmine rice 3 cups (or regular jasmine rice)	640	12	144	1	1
Fish stock (or chicken stock) 4 cups	40	8	2	0	0
Salt to taste	0	0	0	0	0

These are estimates, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Marinating the Fish

1
Combine marinade ingredients
In a bowl, combine the lemon juice, garlic, and vegetable oil.
2
Add fish to marinade
Add the fish pieces and toss to coat evenly.
Tip: Ensure the fish is firmly packed into the marinade to absorb maximum flavor.
3
Marinate
Set aside to marinate for at least 30 minutes.

Preparing the Vegetables

1
Boil vegetables
Bring 4 cups of water to a boil in a large pot.
2
Add vegetables
Add the carrots, eggplant, cabbage, and tomatoes.
3
Par-cook
Cook for about 10 minutes or until they are half-cooked.

How to Make Senegalese Thieboudienne with Fish and Vegetables

Total time: 3 h 20 min · Yields 6 servings

1
Sauté the Sauce
Heat vegetable oil in a large pot, add onions, and garlic; cook until translucent. Stir in the tomato paste, smoked paprika, and cayenne pepper and cook for 5 minutes.
2
Cook the Fish
Add marinated fish to the sauce mixture. Slowly add stock, cover, and simmer for 15 minutes.
3
Finish with Rice
Add rice and partially cooked vegetables to the fish and sauce mixture. Cover and cook until the rice is tender and liquid is absorbed.