> ## Content Index > Fetch the complete content index at: https://thefoodiekitchen.net/llms.txt > Use this file to discover other available public pages before exploring further. # Thieboudienne — Senegalese Rice and Fish - URL: https://thefoodiekitchen.net/thieboudienne-senegalese-palm-oil/ - Published: 2026-09-10T08:55:14.000Z - Updated: 2026-09-10T08:55:14.000Z - Description: Thieboudienne — Senegal's national dish. Fish and vegetables slow-cooked in a tomato base then served over rice. Seed oil free. - Author: Savannah Ryan - Tags: African Recipes, MAHA Recipes Thieboudienne — pronounced 'cheh-boo-jen' — is the national dish of Senegal and one of the most important rice dishes in African cooking. Fish and vegetables are cooked in a deeply flavoured tomato and palm oil broth, removed, and the rice is cooked in that same broth so every grain absorbs the layers of flavour built over the previous hour. ## Thieboudienne Recipe Serves 6 Prep 25 min Cook 60 min ### Ingredients - 1kg firm white fish (grouper, snapper, or cod), cut into large pieces - Stuffing (optional): handful of parsley, 3 garlic cloves, salt — blended to a paste - 3 tbsp red palm oil (or refined coconut oil) - 1 large onion, diced - 4 garlic cloves, minced - 200g (¾ cup) tomato paste - 400g crushed tomatoes - 500g (2½ cups) long grain rice, rinsed - 2 carrots, halved - 2 chunks cassava or sweet potato (250g total) - 1 wedge of cabbage - Sea salt to taste ### Method 1. If using the stuffing, score the fish deeply and press the herb paste into the cuts. 2. Heat the palm oil in a large pot over medium-high heat. Sear the fish for 2-3 minutes per side until lightly coloured. Remove and set aside. 3. In the same pot, fry the onion for 5 minutes. Add the garlic and tomato paste. Cook for 10 minutes, stirring constantly, until the tomato paste deepens to a brick-red colour. 4. Add the crushed tomatoes and 1 litre of water. Bring to a boil. 5. Add the fish, carrots, cassava, and cabbage. Reduce heat to medium-low. Cover and simmer for 25 minutes until the vegetables are tender. 6. Carefully remove all fish and vegetables. Set aside. Measure the remaining broth — you need approximately 750ml for the rice. Add water if needed. 7. Bring the broth to a boil. Add the rinsed rice. Stir once. Reduce heat to very low. Cover tightly and cook for 20 minutes without lifting the lid. 8. To serve: pile the rice on a large platter, arrange the fish and vegetables over and around it. Frequently Asked Questions What fish is best? Firm, meaty fish holds up to the long cooking: grouper, snapper, tilapia, or cod. Avoid delicate fish like sole that will fall apart. What is red palm oil? The unrefined oil from the fruit of the oil palm tree — deep orange, nutty, essential to West African cooking. Not the same as refined palm oil. Is thieboudienne seed oil free? Yes with red palm oil or coconut oil. The dish is naturally seed oil free when made the traditional way. Savannah Ryan · Cookbook Savor African The full West and East African cookbook — thieboudienne, doro wat, jollof, suya — in traditional fats. [Get on Amazon →](https://www.amazon.com/dp/B0D2YCJGQ8?tag=thefoodieki0f-20&ref=thefoodiekitchen.net) --- Follow Savannah: [@theefoodiekitchen](https://www.instagram.com/theefoodiekitchen/?ref=thefoodiekitchen.net) · [All Links](https://linktr.ee/theefoodiekitchen?ref=thefoodiekitchen.net)