Thieboudienne
Thieboudienne is Senegal's beloved national dish, a one-pot wonder of fish, rice, and vegetables stewed together in a rich, tomato-based sauce. It typically features firm white fish like grouper or sea bream, along with a vibrant medley of vegetables such as cassava, carrots, eggplant, and okra, all seasoned with a fragrant blend of herbs and spices. This hearty meal is a staple in Senegalese cuisine and is often served communally, reflecting the country's strong traditions of hospitality and togetherness.
🍳 View the full Thieboudienne recipe →
🍽️ Nutrition at a glance
Thieboudienne is a balanced meal that provides a good mix of carbohydrates from the rice, protein from the fish, and healthy fats from the cooking oil and fish. It is rich in essential nutrients like omega-3 fatty acids, vitamins A and C, and minerals such as iron and calcium, making it a nutritious and filling option. A typical serving can range from 500 to 700 calories, depending on the portion size and specific ingredients used.
Nutrition breakdown
| Calories | 550 kcal |
| Protein | 35 g |
| Carbs | 50 g |
| Fat | 22 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 900 mg |
| Potassium | 600 mg |
| Iron | 4.5 mg |
| Vitamin A | 400 mcg |
| Vitamin C | 25 mg |
| Calcium | 120 mg |
| Phosphorus | 350 mg |
| Zinc | 5 mg |
| Magnesium | 70 mg |
Per 1 typical serving (350 g) · estimated, varies by recipe
💡 What's interesting
Thieboudienne is not just a dish but a cultural symbol of Senegal, often referred to as 'the mother of all dishes' and recognized by UNESCO as an intangible cultural heritage. Its unique preparation involves layering flavors and textures, with the rice absorbing the savory juices from the fish and vegetables, creating a deeply satisfying and aromatic experience that is central to Senegalese social gatherings and celebrations.
🍽️ Related dishes
AI estimate may be inaccurate · Terms