Thiébou Guinaar - Senegalese Fish and Rice Stew

Ingredients

• 2 pounds (900g) red snapper or grouper fillets 2 pounds (900g) red snapper or grouper fillets
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves garlic, minced 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger 1 tablespoon grated fresh ginger
• 2 tomatoes, diced 2 tomatoes, diced
• 1 carrot, sliced 1 carrot, sliced
• 1 eggplant, diced 1 eggplant, diced
• 1 small cabbage, chopped 1 small cabbage, chopped
• 2 cups (400g) long-grain rice 2 cups (400g) long-grain rice
• 4 cups (950ml) fish or vegetable broth 4 cups (950ml) fish or vegetable broth
• 1 teaspoon dried thyme 1 teaspoon dried thyme
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon ground cayenne pepper (optional) 1 teaspoon ground cayenne pepper (optional)
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 450 kcal / 1880 KJ
• Fat (total, saturated): 10g, 2g
• Carbohydrates (total, sugars): 60g, 6g
• Protein: 30g
• Fiber: 8g
• Salt: 1.5g

Preparation

1. 1.
   In a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and grated ginger. Sauté until the onion is translucent and fragrant.
2. 2.
   Add the diced tomatoes, sliced carrot, diced eggplant, and chopped cabbage to the pot. Stir well to combine.
3. 3.
   Season the vegetables with dried thyme, paprika, cayenne pepper (if using), salt, and pepper. Cook for 5 minutes, allowing the flavors to meld together.
4. 4.
   Pour the fish or vegetable broth into the pot and bring it to a simmer.
5. 5.
   Gently place the fish fillets into the simmering broth. Cover the pot and let it cook for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
6. 6.
   While the fish is cooking, prepare the rice according to package instructions.
7. 7.
   Serve the Thiébou Guinaar by placing a scoop of rice on a plate and topping it with a generous portion of the fish and vegetable stew.

Treat your ingredients with care...

• Fish — Ensure the fish fillets are fresh and of high quality. If using frozen fish, thaw it thoroughly before cooking.
• Eggplant — To reduce bitterness, sprinkle salt over the diced eggplant and let it sit for 15 minutes. Rinse the eggplant well before adding it to the stew.

Tips & Tricks

• For a spicier version, increase the amount of cayenne pepper or add a chopped chili pepper to the stew.
• Serve Thiébou Guinaar with a side of Senegalese hot sauce called "Pili Pili" for an extra kick of flavor.
• If you prefer a thicker stew, you can add a tablespoon of tomato paste to the broth.
• Feel free to customize the vegetables based on your preference and seasonal availability.
• Leftovers can be stored in the refrigerator for up to 3 days and make a delicious next-day lunch.

Serving advice

Serve Thiébou Guinaar hot, with the fish and vegetables arranged beautifully over a bed of fluffy rice. Garnish with fresh herbs like cilantro or parsley for added freshness and color.

Presentation advice

To enhance the presentation, consider arranging the fish fillets on top of the rice and placing the colorful vegetables around them. Drizzle some of the flavorful broth over the dish for an appetizing touch.