Senegal's Secret (Thiébou Tchep)
Thiébou Tchep, also known as Senegal's Secret, is a traditional Senegalese dish that features fish and rice cooked in a flavorful tomato-based sauce. This dish is a staple in Senegalese cuisine and is loved for its rich and aromatic flavors.
Ingredients
- 2 lbs fish (such as red snapper or grouper)
- 2 cups rice
- 1 onion, chopped
- 3 tomatoes, diced
- 1/4 cup tomato paste
- 1/4 cup vegetable oil
- 2 carrots, sliced
- 1 eggplant, sliced
- 1 cabbage, cut into wedges
- 4 cups water
- 1 scotch bonnet pepper (optional, for heat)
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp thyme
- 1/2 tsp garlic powder
Instructions
- Season the fish with salt and pepper, then set aside.
- In a large pot, heat the vegetable oil over medium heat. Add the onions and tomatoes, and cook until softened.
- Stir in the tomato paste, thyme, and garlic powder, and cook for 5 minutes.
- Add the water, carrots, eggplant, cabbage, and scotch bonnet pepper (if using) to the pot. Bring to a boil.
- Reduce the heat to low, then add the seasoned fish to the pot. Simmer for 20 minutes.
- Remove the fish from the pot and set aside. Add the rice to the pot, cover, and cook for 20 minutes or until the rice is tender.
- Serve the Thiébou Tchep with the fish on top and enjoy!
Cooking & Preparation
- Preparation time:
- 20 minutes
- Cooking time:
- 1 hour
- Total time:
- 1 hour
- Cooking method
- Stovetop
Nutritional facts per 1 serving
- Calories
- 350 per serving
- Protein
- 25g
- Carbohydrates
- 40g
- Fat
- 10g
Supplies
Large pot Cooking spoon Knife Cutting board
Tools
Stovetop
Serving suggestions
Thiébou Tchep is traditionally served with a side of spicy pepper sauce and a fresh salad.
Tips & tricks
For a vegetarian version, you can substitute the fish with tofu or plant-based protein of your choice.
Cost
$20