One-Pot Fish and Rice with Tomato Sauce

By AislePrompt Editorial · Published 2026-04-13 · Updated 2026-04-13

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A traditional Senegalese one-pot meal where flaky fish simmers in a savory tomato-herb sauce over perfectly cooked rice. This West African-inspired one-pot recipe, ready in about 50 minutes, pairs firm white fish fillets, long-grain white rice, onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 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.

Prep: 25 min Cook: 25 min Serves 4 West African cuisine 450 cal/serving

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Ingredients

1.5 lbs (680g), cut into 1-inch pieces firm white fish fillets
2 cups, rinsed long-grain white rice
1 large, finely chopped (1 cup) onion
3 cloves, minced garlic
2 medium, chopped (1.5 cups) tomatoes
1, chopped (1/2 cup) red bell pepper
2 tbsp vegetable oil
2 tbsp tomato paste
1 tsp ground cumin
2 cups fish stock
1 bay leaf
to taste salt
to taste black pepper
1/4 cup, chopped fresh parsley

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Instructions

Step 1: Heat 2 tbsp vegetable oil in a large pot over medium heat. Add the chopped onion and sauté for 5 minutes until golden.
Step 2: Add minced garlic, chopped tomatoes, and chopped bell pepper, cooking for 3 minutes until tomatoes break down.
Step 3: Stir in tomato paste and ground cumin, then cook for 1 minute to deepen flavors.
Step 4: Add fish stock, bay leaf, salt, and black pepper. Bring to a gentle simmer.
Step 5: Add rinsed rice and fish pieces, stirring to distribute evenly. Cover with a tight-fitting lid, reduce heat to low, and simmer for 20-25 minutes until rice is tender and liquid absorbed.
Step 6: Remove bay leaf, fluff rice with a fork, and stir in chopped parsley before serving.