A Senegalese seafood dish built on whole ingredients.

Servings: 4
Active time: 45 min
Total time: 2 h

Organic sourcing

The cabbage, carrots, and tomatoes are on the Dirty Dozen, making it worthwhile to source them organic. Fish is often caught wild, minimizing pesticide exposure.

Ingredients

• 500 g fresh firm white fish fillets
• 3 tbsp peanut oil
• 1 large onion
• 3 cloves garlic
• 2 tomatoes
• 2 tbsp tomato paste
• 1 small cabbage
• 2 carrots
• 200 g eggplant
• 1 cassava root
• 1 scotch bonnet pepper
• 2 cups long-grain rice
• 4 cups water
• 1 tsp salt
• to taste black pepper
• 1 bay leaf
• 2 tbsp chopped parsley

Method

1. Cut the fish fillets into large chunks and season with salt and black pepper.
2. Heat the peanut oil in a large pot over medium heat. Add the fish and sear until golden brown on each side. Remove and set aside.
3. Chop the onion and garlic. Add them to the same pot and sauté until the onion is translucent.
4. Dice the tomatoes and add them along with the tomato paste to the pot. Cook for a few minutes until the tomatoes break down.
5. Cut the cabbage into wedges, peel the carrots and cut into chunks, slice the eggplant, and peel and chop the cassava into pieces.
6. Add the water, bay leaf, and scotch bonnet pepper to the pot. Bring to a boil, then simmer for about 15 minutes.
7. Stir in the rice, vegetables, salt, and return the seared fish to the pot. Cover and cook on low heat for about 20 minutes.
8. Check that the rice and vegetables are tender. Adjust seasoning with salt and pepper if needed.
9. Remove from heat, sprinkle with chopped parsley, and serve hot.

Notes

• Substitute firm tofu for fish for a vegetarian version.
• Adjust the pepper to taste for less heat.
• Serve with a wedge of lime for added flavor.

Source

Paraphrased from the culinary canon by Organic.is editors, 2026. Classic Senegalese recipe. If you'd like a specific source for further reading, ask Tinni (bottom-right) for a book recommendation.