Benachin (Gambian Jollof Rice with Fish)

🛒 Ingredients

• White Fish Fillet (e.g., Tilapia, Cod) 105 g · 105 kcal
• Long Grain White Rice (cooked) 250 g · 290 kcal
• Tomato Paste 18 g · 18 kcal
• Onion 45 g · 18 kcal
• Carrot 35 g · 14 kcal
• Green Cabbage 45 g · 11 kcal
• Eggplant 35 g · 9 kcal
• Cassava (Yuca) 45 g · 72 kcal
• Green Bell Pepper 27 g · 9 kcal
• Garlic 4 g · 6 kcal
• Scotch Bonnet Pepper 4 g · 2 kcal
• Vegetable Oil (e.g., Peanut) 8 g · 72 kcal

👨‍🍳 Instructions

1. Season the fish fillets with salt and pepper. In a large pot or Dutch oven, heat half of the vegetable oil over medium-high heat.
2. Sear the fish fillets for 2-3 minutes per side until lightly browned, then remove and set aside. Add the remaining oil to the pot, then sauté the chopped onion, garlic, and Scotch Bonnet pepper until the onion is translucent.
3. Stir in the tomato paste and cook for 5-7 minutes, stirring occasionally, until it darkens and caramelizes slightly. This step is crucial for developing a rich flavor base.
4. Add enough water or fish stock to cover the base, bring to a simmer, then add the carrots, cabbage, eggplant, and cassava. Cook for 20-30 minutes until the vegetables are tender.
5. Carefully place the seared fish fillets and green bell pepper on top of the vegetables. Add the washed long grain white rice. Do not stir.
6. Ensure the liquid level is just above the rice. Cover the pot tightly and reduce heat to low. Simmer for 25-30 minutes, or until all the liquid is absorbed and the rice is cooked.
7. Once cooked, gently fluff the rice with a fork, careful not to break up the fish. Serve Benachin hot, garnished with fresh herbs if desired.