Senegalese Fish and Vegetable Jollof Rice

By AislePrompt Editorial · Published 2026-05-28 · Updated 2026-05-28

A vibrant one-pot dish combining fragrant rice cooked in a rich tomato and pepper sauce with tender fish and fresh vegetables. This African-inspired seafood recipe, ready in about 55 minutes, pairs long-grain parboiled rice, fresh tomatoes, red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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

• 2 cups long-grain parboiled rice
• 4 medium, blended into puree fresh tomatoes
• 1 large, blended red bell pepper
• 1 medium, finely chopped onion
• 3, minced garlic cloves
• 1 tsp grated fresh ginger
• 1/4 cup vegetable oil
• 1 lb, cut into 2-inch pieces fish fillets (tilapia or snapper)
• 1 cup, diced carrots
• 1 cup, trimmed and cut into 1-inch pieces green beans
• 2 tbsp tomato paste
• 3 cups chicken broth or water
• 1 tsp dried thyme
• 1 bay leaf
• 1 1/2 tsp salt
• 1 tsp black pepper
• 1 small, finely chopped (optional) scotch bonnet pepper
• 2 tbsp chopped, for garnish fresh parsley

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Rinse 2 cups long-grain parboiled rice under cold water until water runs clear; drain well.
2. Step 2: Heat 1/4 cup vegetable oil in a large heavy-bottom pot over medium heat. Add 1 medium finely chopped onion, 3 minced garlic cloves, and 1 tsp grated fresh ginger. Sauté for 4 minutes until fragrant and translucent.
3. Step 3: Stir in 2 tbsp tomato paste, 4 blended medium fresh tomatoes, 1 blended large red bell pepper, 1 tsp dried thyme, 1 bay leaf, and 1 small finely chopped scotch bonnet pepper (optional). Cook for 10 minutes, stirring occasionally, until sauce thickens and deepens in color.
4. Step 4: Add 3 cups chicken broth or water, 1 1/2 tsp salt, and 1 tsp black pepper. Bring to a boil.
5. Step 5: Stir in the rinsed rice, 1 cup diced carrots, and 1 cup trimmed green beans. Reduce heat to low, cover pot tightly, and simmer for 15 minutes.
6. Step 6: Gently nestle 1 lb fish fillets cut into 2-inch pieces on top of the rice, cover again, and cook for 10-12 minutes until rice is tender and fish is cooked through.
7. Step 7: Remove bay leaf, fluff rice gently with a fork, and garnish with 2 tbsp chopped fresh parsley before serving hot.