Thieboudienne-Style Senegalese Jollof Rice with Fish

By AislePrompt Editorial · Published 2026-07-02 · Updated 2026-07-02

A fragrant one-pot dish featuring seasoned fish and rice cooked in a rich tomato and vegetable broth, highlighting Senegalese flavors. This African-inspired seafood recipe, ready in about 55 minutes, pairs long-grain rice, rinsed, tomato paste, onion, sliced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 390 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

• 1.5 pounds white fish fillets (such as cod or tilapia)
• 2 cups long-grain rice, rinsed
• 4 tablespoons tomato paste
• 1 large onion, sliced
• 2 medium carrots, cut into chunks
• 1 medium eggplant, cubed
• 1 medium green bell pepper, sliced
• 3 garlic cloves, minced
• 3 tablespoons vegetable oil
• 4 cups water or fish stock
• 1 teaspoon dried thyme
• 2 bay leaves
• 1 1/2 teaspoons salt
• 1 teaspoon black pepper
• 2 tablespoons lemon juice

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Instructions

1. Step 1: Heat 3 tablespoons vegetable oil in a large deep skillet over medium heat. Add 1 large sliced onion and 3 minced garlic cloves, sautéing for 4 minutes until softened and fragrant.
2. Step 2: Stir in 4 tablespoons tomato paste and cook for 3 minutes until it darkens and releases its aroma.
3. Step 3: Add 4 cups water or fish stock, 1 teaspoon dried thyme, 2 bay leaves, 1 1/2 teaspoons salt, and 1 teaspoon black pepper, bringing the mixture to a gentle boil.
4. Step 4: Add 2 medium chopped carrots, 1 medium cubed eggplant, and 1 sliced green bell pepper to the broth, simmering for 10 minutes until vegetables begin to soften.
5. Step 5: Add 2 cups rinsed long-grain rice to the pot, stirring well to combine. Cover and cook over low heat for 15 minutes.
6. Step 6: Nestle 1.5 pounds white fish fillets into the rice mixture, cover, and cook for another 10-12 minutes until rice is tender and fish flakes easily.
7. Step 7: Remove from heat, discard bay leaves, and drizzle 2 tablespoons lemon juice over the dish before serving to brighten the flavors.