Senegalese Thieboudienne-Style Fish and Rice Stew

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-17 · Updated 2026-05-17

A hearty one-pot Senegalese classic featuring fish simmered with tomato, vegetables, and fragrant rice absorbing rich, savory flavors. This african-inspired seafood ready in about 70 minutes pairs long-grain rice, tomato paste, medium fresh tomatoes, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 480 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 (like snapper or cod)
• 1 1/2 cups long-grain rice
• 3 tbsp tomato paste
• 2 medium fresh tomatoes, diced
• 3 medium carrots, peeled and cut into 2-inch sticks
• 1 medium eggplant, cut into 1-inch cubes
• 2 medium cassava or peeled potatoes, cut into chunks
• 1 large onion, chopped
• 3 cloves garlic cloves, minced
• 1/4 cup vegetable oil
• 4 cups water or fish stock
• 1 1/2 tsp salt
• 1 tsp black pepper
• 1 tsp dried thyme
• 1 leaf bay leaf
• 2 tbsp fresh parsley, chopped

Instructions

1. Step 1: Rinse 1 1/2 cups long-grain rice under cold water until the water runs clear; set aside.
2. Step 2: Heat 1/4 cup vegetable oil in a large heavy-bottomed pot over medium heat. Add 1 large chopped onion and 3 minced garlic cloves; sauté for 4-5 minutes until fragrant and translucent.
3. Step 3: Stir in 3 tbsp tomato paste and 2 diced medium tomatoes; cook for 5 minutes, stirring occasionally, until the tomato mixture thickens and becomes fragrant.
4. Step 4: Add 4 cups water or fish stock, 1 1/2 tsp salt, 1 tsp black pepper, 1 tsp dried thyme, and 1 bay leaf. Bring to a simmer.
5. Step 5: Add 3 peeled and cut carrots, 1 cubed eggplant, and 2 medium peeled and chopped cassava or potatoes. Simmer for 15 minutes until vegetables start to soften.
6. Step 6: Gently place 1 lb firm white fish fillets into the pot, cover, and cook for 8 minutes until fish is just cooked through.
7. Step 7: Remove the fish and vegetables carefully with a slotted spoon; keep warm. Add the rinsed rice to the pot, stir, and cover. Cook over low heat for 15-20 minutes until rice is tender and has absorbed the liquid.
8. Step 8: Fluff the rice with a fork, then layer the fish and vegetables on top. Sprinkle 2 tbsp chopped fresh parsley over the dish before serving.