Senegalese tiep bou dien: rice stew vegetables and fish

Ingredients:

• 120 g rice
• 1 fillet of hake (or other white fish with firm flesh)
• 3 white onions
• 3 cloves of garlic
• 3 carrots
• 1/2 white cabbage
• 100 g pumpkin
• 1 manioc tuber
• 1 eggplant
• 2 carrots
• 1 red chilli pepper
• 1 green chilli pepper
• 1 bunch parsley
• 500 ml fish broth
• 3 tablespoons tomato paste
• Salt, pepper
• 1 tablespoon vegetable oil

Instructions:

• Cut the fish into large pieces. Rinse it with clean water.
• Finely chop the parsley, garlic and onion.
• Brush the mixture over the fish.
• Heat the oil in a saucepan, fry the fish pieces and set aside.
• Wash and peel all vegetables. Cut them roughly into pieces.
• Chop the onions and fry them in a large saucepan.
• Add the tomato paste and cook for 2 minutes.
• Dissolve in the broth and 1 liter of water. Add the vegetables, salt, pepper and simmer for 10 minutes.
• Add the chilli pepper without splitting it and continue cooking for 30 minutes.
• At the same time, steam the rice for 10 minutes.
• After cooking, add the fish to the vegetable mixture.
• Simmer for 15 minutes.
• Using a skimmer, remove the fish and vegetables. Strain the sauce through a sieve.
• Put the rice and half the sauce in a casserole dish. Simmer for 15 minutes.
• Add fish, vegetables and serve.

The nutritionist's advice:

This dish is typical of Senegalese cuisine. It can be served with various firm-fleshed white fish. As the cooking time is long, cut the vegetables into large pieces so that they hold their shape.