Thiebou dieune

Thiebou dieune

Preparation time: Above 60 Minuti

Nutritional information: 307 kcal / per serving

Course: Second course

Geographic Area: Africa

Enviromental Impact: Very low (1.12kg CO2 eq)

Recipe in partnership with:

On the menu of kiosks selling food on the streets of Dakar is one dish that cannot be missed: Thiebou Dieune, Senegal’s national dish. This spicy and fragrant rice dish is a tantalizing comfort food consisting of rice (thieb) and fish (dieune) in spicy tomato sauce. According to local folklore, the creation of the recipe was the work of Penda Mbaye, a cook working in the employ of the governor of Saint-Louis of Senegal, the former colonial capital of West Africa. Early versions included the use of barley, but when there was a shortage of that grain Penda replaced it with rice. In the traditional recipe, the fish is first fried and then baked or simmered in its own sauce; this healthier version eliminates the frying step without losing the richness of the flavors.

Ingredients for 4 portions

  • Whole fish, gutted, scaled and cleaned
  • onion, grated
  • fresh garlic, crushed
  • parsley, chopped
  • chili, crushed 1
  • canola oil 15ml
  • tomato puree 40ml
  • fresh tomatoes, peeled and chopped 200g
  • cabbage, cut into large chunks 1/4
  • carrot, peeled and cut in half 1
  • eggplant, cut into quarters 1
  • water 350ml
  • barley/whole-grain rice 200g
  • Salt and pepper to taste

Preparation

1.

Mix onion, garlic, parsley, and chilies with 15 ml canola oil in a bowl and blend all ingredients to make a paste.

2.

Massage the whole fish with the paste and let it marinate for at least 1 hour.

3.

Transfer the fish to a baking sheet and bake it in the oven over moderate heat for 20 minutes. Remove it from the oven and pour a ladleful of the spicy tomato sauce in and over the fish. Put back in the oven for another 10 minutes.

4.

Heat canola oil in a frying pan and sauté chopped onions until translucent.

5.

Add tomatoes, tomato puree and water and bring to a boil. Season with salt and pepper.

6.

Add the carrots, cabbage and eggplant and simmer for 10 minutes.

7.

Use a slotted spoon to remove the vegetables, leaving as much sauce in the pan as possible.

8.

Arrange the vegetables on a suitable plate and roast them in a hot oven for 20 minutes.

9.

Meanwhile, cook barley or brown rice in tomato sauce until tender. It will take about 20 minutes.

10.

Serve the fish and roasted vegetables on a bed of rice topped with the tomato sauce.

Enviromental Impact

Very low

Details

Per serving:

1.12kg CO2 equivalent

Carbon footprint



To limit our impact on the environment, we advise you to remain within 1 kg CO2-equivalent per meal, including all the courses you eat. Bear in mind that plant-based dishes are more likely to have a low environmental impact.

Even though some of our suggestions exceed the recommended 1 kg CO2-equivalent per meal, that doesn't mean you should never make them; it's the overall balance that counts. Regularly eating a healthy and eco-friendly diet in the long term offsets even the dishes with the most impact, as long as you don't make them too often.