Theibou Diene (Senegalese Fish and Vegetable Stew)

For five people (quantities for ten are given below)

2kg fresh fish (such as cod, coley, etc.)
or 1.5kg fish fillets
10g parsley
1 tsp black pepper
1 tsp cayenne pepper
4 spring onions
1 garlic clove, crushed
1 tbsp lime juice
salt to taste
1 medium-sized onion
1kg ripe tomatoes
1 medium-sized aubergine
225g cabbage
225g cauliflower
2 medium-sized turnips
2 tbsp groundnut (peanut) or other vegetable oil
4 tbsp tomato puree
600 ml water
450g white easy-cook rice, washed and drained

Method

1. Cut the fish into fillets. Wash and pat the fillets dry. Set them aside.
2. Using a mortar and pestle or the end of a rolling pin in a bowl, grind together the parsley, black pepper and cayenne, spring onions, garlic, lime juice and salt. Rub this over the fillets and put them aside for a few minutes to flavour the fish.
3. Meanwhile, wash and slice the vegetables.
4. Heat the oil in a deep saucepan over medium-low heat and lightly fry the onion. Add the sliced tomatoes and tomato puree and stir.
5. Add the seasoned fish and vegetables plus the water. Raise the heat a little and let the liquid simmer for 30 minutes. Reserve the liquid.
7. Remove the fish and vegetables from the liquid and keep them warm in a covered dish.
8. Measure the reserved liquid to see if you have enough to cook the rice (see packet). Discard any excess or, if necessary, add enough water to make it the correct amount. Bring the liquid to the boil and stir in the rice. Cook until the rice is soft and all the liquid is absorbed.
9. Place the rice on a serving dish, top with the fish and vegetables and serve.

Each serving provides:
Kcal: 841
Protein: 92.2g
Fat: 31g (of which saturated fat: 4.3g)
Carbohydrate: 51g (of which sugars: 20.3g)
Fibre: 9.1g

Nutrition Points:

a) This dish contains high amounts of protein, vitamin C, folic acid and vitamin B6.
b) This dish contains a medium amount of vitamin B1 (thiamin).
c) This dish contains a low amount of saturated fat, zinc and of iron.

Serving Suggestions:

a) Instead of white easy-cook rice, you could use Basmati rice, which has a lower Glycaemic Index.
b) Alternatively, use brown rice. As well as having a low Glycaemic Index, it has added nutrients such as fatty acids, B vitamins, and minerals. If you do use brown rice, use about 1 1/3 measure of the simmering liquid (or
simmering liquid and added water) for every measure of rice you use in this recipe.

For ten people

4kg fresh fish (such as cod, coley, etc.)
or 3kg fish fillets
20g parsley
2 tsp black pepper
2 tsp cayenne pepper
8 spring onions
2 garlic cloves, crushed
2 tbsp lime juice
salt
2 medium-sized onion
2kg ripe tomatoes
2 medium-sized aubergine
500g cabbage
500g cauliflower
4 medium-sized turnips
4 tbsp groundnut (peanut) or other vegetable oil
8 tbsp tomato puree
1.2L water
900g white easy-cook rice, washed and drained

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