Senegalese Fish and Vegetable Jollof Rice
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 ready in about 55 minutes pairs long-grain parboiled rice, large, blended red bell pepper, medium, finely chopped onion 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
Instructions
- Step 1: Rinse 2 cups long-grain parboiled rice under cold water until water runs clear; drain well.
- 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.
- 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.
- Step 4: Add 3 cups chicken broth or water, 1 1/2 tsp salt, and 1 tsp black pepper. Bring to a boil.
- 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.
- 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.
- Step 7: Remove bay leaf, fluff rice gently with a fork, and garnish with 2 tbsp chopped fresh parsley before serving hot.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Senegalese Fish and Vegetable Jollof Rice take to make?
Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Senegalese Fish and Vegetable Jollof Rice?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep long-grain parboiled rice from drying out.
Can I substitute ingredients in Senegalese Fish and Vegetable Jollof Rice?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Senegalese Fish and Vegetable Jollof Rice for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Senegalese Fish and Vegetable Jollof Rice?
African seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
