Senegalese Thiéboudienne

Thiéboudienne is Senegal's national dish, a flavorful one-pot meal of fish and rice cooked with a rich tomato-based sauce and an array of vegetables like cassava, carrots, and eggplant. It's the country's signature culinary creation, often prepared for celebrations and family gatherings.

🍳 View the full Senegalese Thiéboudienne recipe →

🍽️ Nutrition at a glance

This hearty dish is well-balanced, offering a good mix of carbohydrates from the rice, protein from the fish, and healthy fats from the cooking oil. A typical serving provides substantial energy, with a rough calorie range of 500-700 calories, along with vitamins and minerals from the diverse vegetables.

Nutrition breakdown

Calories	550 kcal
Protein	25 g
Carbs	65 g
Fat	20 g
Fiber	6 g
Sugar	5 g
Sodium	900 mg
Potassium	600 mg
Iron	4.5 mg
Vitamin A	150 mcg RAE
Vitamin C	25 mg
Calcium	80 mg
Magnesium	70 mg
Phosphorus	300 mg
Zinc	3 mg

Per 1 plate (350 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Thiéboudienne is a symbol of Senegalese hospitality and communal eating, often served from a large shared platter. Its unique cooking technique, where the fish and vegetables are simmered first to create a deeply flavored broth before the rice is added, is what gives the dish its distinctive and complex taste.