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Senegalese Tiep Bou Dien

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Senegalese Tiep Bou Dien
Preparation time:
60 min
 
Cooking time:
180 min
 
For 4 people
 
Africa
Senegalese Tiep Bou Dien

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 pepper
1 green pepper
½ bunch of parsley
500 mL fish stock
3 tablespoons of 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.
Energy Total carbs Sugar Total fat Saturated fat Omega 3 Fibers Sodium
426.3 Kcal 23.3 g 13.5 g 6.6 g 1.2 g 0.4 g 13.4 g 482 g

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.
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