My Health Partner Logo

Senegalese Tiep Bou Dien: rice stew vegetables and fish

Senegalese Tiep Bou Dien: rice stew vegetables and fishimage
image showing recipe preparationPreparation timeelementPreparation time60 min
image showing recipe preparationCooking timeelementCooking time180 min
image showing recipe preparationPortionselementPortions4
image showing recipe preparationFromelementFromSénégal


  • 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 chilli pepper
  • 1 green chilli pepper
  • bunch of parsley
  • 500 mL fish broth
  • 3 tablespoons of tomato paste
  • Salt, pepper
  • 1 tablespoon vegetable oil


  • 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.


Total carbs


Total fat

Saturated fat

Omega 3



426.3 Kcal

61.4 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.