Senegalese Thieboudienne-Inspired Fish and Tomato Rice

By AislePrompt Editorial · Published 2026-06-16 · Updated 2026-06-16

A comforting one-pot dish of fish simmered with tomato sauce, served over fragrant rice, inspired by Senegal’s national dish Thieboudienne. This African-inspired seafood recipe, ready in about 65 minutes, pairs long grain rice, tomato paste, fresh tomatoes 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

• 4 pieces, about 6 oz each firm white fish fillets (e.g., cod or grouper)
• 2 cups long grain rice
• 3 tbsp tomato paste
• 3 medium, chopped fresh tomatoes
• 1 large, chopped yellow onion
• 1 large, peeled and cut into chunks carrot
• 1 small, cut into chunks eggplant
• 3 minced garlic cloves
• 3 tbsp vegetable oil
• 4 cups water or fish stock
• 1 tsp dried thyme
• 1 whole (optional) scotch bonnet pepper
• 1 1/2 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Rinse 2 cups long grain rice under cold water until water runs clear and set aside. Heat 3 tbsp vegetable oil in a large heavy pot over medium heat. Add 1 large chopped yellow onion and 3 minced garlic cloves, cooking for 5 minutes until softened and fragrant.
2. Step 2: Stir in 3 tbsp tomato paste and 3 chopped fresh tomatoes. Cook for 5 minutes until the tomatoes break down and sauce thickens slightly.
3. Step 3: Add 4 cups water or fish stock, 1 tsp dried thyme, 1 1/2 tsp salt, 1/2 tsp black pepper, and 1 whole scotch bonnet pepper if using. Bring to a simmer.
4. Step 4: Add 1 peeled and chunked carrot and 1 diced small eggplant to the pot. Simmer for 10 minutes until vegetables begin to soften.
5. Step 5: Nestle 4 fish fillets into the sauce. Cover and cook gently for 8 minutes until fish is opaque and cooked through.
6. Step 6: Remove fish and vegetables carefully and set aside. Add the rinsed rice to the pot, stir once, cover tightly, and reduce heat to low. Cook for 20 minutes or until rice is tender and liquid absorbed.
7. Step 7: Serve the rice topped with the cooked fish and vegetables, spooning extra tomato sauce over the top.