Fish and Rice Thieboudienne with Tomato Sauce

By AislePrompt Editorial · Published 2026-08-06 · Updated 2026-08-06

A traditional Senegalese one-pot dish featuring marinated fish cooked with rice, vegetables, and a flavorful tomato-based sauce. This African-inspired seafood recipe, ready in about 65 minutes, pairs long grain rice, tomato paste, fresh tomatoes, chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 lb firm white fish fillets (such as cod or snapper)
• 2 cups long grain rice
• 3 tbsp tomato paste
• 3 medium fresh tomatoes, chopped
• 2 carrots, cut into 2-inch pieces
• 1 medium eggplant, cut into chunks
• 4 small wedges cabbage wedges
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 3 tbsp vegetable oil
• 4 cups water
• 1 1/2 tsp salt
• 1 tsp black pepper
• 2 tbsp lemon juice
• 1 bay leaf

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Instructions

1. Step 1: Place 1 lb fish fillets in a shallow dish and marinate with 2 tbsp lemon juice, 1/2 tsp salt, and 1/2 tsp black pepper. Set aside for 15 minutes.
2. Step 2: Heat 3 tbsp vegetable oil in a large heavy pot over medium heat. Add 1 medium chopped onion and 3 minced garlic cloves, sautéing for 4-5 minutes until soft and fragrant.
3. Step 3: Stir in 3 tbsp tomato paste and 3 chopped fresh tomatoes, cooking for 5 minutes until the sauce thickens and deepens in color.
4. Step 4: Add 4 cups water, 1 bay leaf, 1 tsp black pepper, and 1 tsp salt to the pot. Bring to a boil.
5. Step 5: Add carrots, eggplant, and cabbage wedges to the pot. Cover and simmer for 10 minutes.
6. Step 6: Carefully place the marinated fish fillets on top of the vegetables. Cover and cook for 8-10 minutes until fish is opaque and flakes easily.
7. Step 7: Remove fish and vegetables with a slotted spoon and set aside. Add 2 cups long grain rice to the pot with remaining liquid. Cover and simmer over low heat for 15-18 minutes until rice is cooked and liquid absorbed.
8. Step 8: Return fish and vegetables to the pot, gently mixing with the rice to combine. Adjust seasoning with additional salt if needed. Serve hot.