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Thiou (Senegalese Fish and Vegetable Stew)

Senegalese · Dinner · Easy

Thiou (Senegalese Fish and Vegetable Stew)

Total
1 hr 5 min
Prep
20 min
Serves
4
Calories
450
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White fish, cabbage and carrots simmer in a tomato-onion sauce, served over separate white rice for a Senegalese home supper.

A concentrated tomato base gives Thiou (Senegalese Fish and Vegetable Stew) a sauce that coats the vegetables without hiding their flavor. The fish goes in late, once the carrots and cabbage are nearly tender, so its large flakes stay intact.

Cook the rice separately rather than letting it absorb the stew. Thick cod pieces work well here; thin fillets can break apart before the sauce has had time to settle around them.

SavoryHeartyWeeknightComfort FoodPescatarianGluten-freeDairy-freeEgg-freeNut-freeHigh-protein

Method

  1. Heat vegetable oil in a wide saucepan over medium heat. Cook onion for until soft, then add garlic and tomato paste and stir for .

  2. Add canned tomato, carrot, cabbage, whole scotch bonnet, 1 1/2 cups water, salt and black pepper. Cover and simmer over medium-low heat for until the vegetables are nearly tender.

  3. Meanwhile, bring rice and remaining 1 3/4 cups water to a boil in a separate saucepan. Cover and simmer over low heat for until absorbed, then rest off the heat for .

  4. Place cod in the stew and spoon sauce over the pieces. Cover and simmer gently for until the fish reaches 145°F and flakes easily.

  5. Remove the chili. Fluff the rice and divide among bowls, then lift fish and vegetables onto it and spoon the tomato sauce over everything.

Forkue tips

  • For a thicker sauce, lift out the cooked fish and reduce the sauce briefly rather than boiling the fish harder.

Storing and reheating

Refrigerate fish stew and rice separately for 2 days. Reheat the stew gently in a covered pan and steam the rice with a splash of water.

Kitchen gear

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Nutrition per serving, estimated

450Calories
35gProtein
53gCarbs
9gFat

Image: AI-generated picture of the finished dish, made by Forkue. Yours will look like home cooking.

Thiou (Senegalese Fish and Vegetable Stew): FAQ

How is thiou different from thieboudienne?

The rice is cooked separately for thiou and served beneath a saucy stew. Thieboudienne cooks its rice in the broth left by the fish and vegetables.

Can I use frozen fish?

Yes. Thaw it fully, pat it dry and keep the pieces thick. Extra surface water can dilute the sauce, so avoid adding frozen fillets straight to the pot.

How do I store and reheat Thiou (Senegalese Fish and Vegetable Stew)?

Refrigerate fish stew and rice separately for 2 days. Reheat the stew gently in a covered pan and steam the rice with a splash of water.

How long does Thiou (Senegalese Fish and Vegetable Stew) take?

About 1 hr 5 min in total: 20 min prep and 45 min cooking.

What do I need to make Thiou (Senegalese Fish and Vegetable Stew)?

The key ingredients are cod, onion, garlic, tomato paste, canned tomato and carrot, plus pantry basics.

Any tips for Thiou (Senegalese Fish and Vegetable Stew)?

For a thicker sauce, lift out the cooked fish and reduce the sauce briefly rather than boiling the fish harder.

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