Main CourseDinner

Poisson Braisé

Name: Poisson Braisé
Prep time: 30 min
Cook time: 45 min
Total time: 1 h 15 min
Yield: 4 servings
Cuisine: senegalese, african
Ingredients: 600 g firm white fish fillet cut into 4 pieces; 1 pcs lemon juiced; 4 clove garlic minced; 1 tbsp ginger grated; 0.5 pcs scotch bonnet pepper finely chopped (optional); 0.5 tsp black pepper; 1 tsp salt; 3 tbsp vegetable oil; 1 pcs yellow onion chopped; 1 pcs bell pepper sliced; 2 pcs carrot peeled and sliced; 2 pcs potato peeled and quartered; 2 tbsp tomato paste; 400 g canned crushed tomato; 2 cup water; 1 pcs bay leaf; 2 tbsp parsley fresh, chopped for garnish (optional)

This Senegalese braised fish dish features tender fish cooked in a vibrant tomato and vegetable sauce. It's a flavorful and comforting meal that is traditionally served with rice or couscous.

An original recipe by Forkin

Total time: 1 hr 15 min
Serves: 4
Difficulty: Medium
Per serving: 356 kcal

Gluten-free

Allergen information: may contain fish. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

600 gfirm white fish fillet, cut into 4 pieces
1 pcslemon, juiced
4 clovegarlic, minced
1 tbspginger, grated
0.5 pcsscotch bonnet pepper, finely chopped(optional)
0.5 tspblack pepper
1 tspsalt
3 tbspvegetable oil
1 pcsyellow onion, chopped
1 pcsbell pepper, sliced
2 pcscarrot, peeled and sliced
2 pcspotato, peeled and quartered
2 tbsptomato paste
400 gcanned crushed tomato
2 cupwater
1 pcsbay leaf

garnish

2 tbspparsley, fresh, chopped for garnish(optional)

Equipment

large pot · dutch oven · cutting board · knife · small bowl

The method

Step by step

1
Pat the fish fillets dry with paper towels.
About 1 min
2
In a small bowl, combine the lemon juice, minced garlic, grated ginger, chopped scotch bonnet pepper (if using), black pepper, and salt.
About 3 min
Cook’s note: Wear gloves when handling scotch bonnet peppers to avoid skin irritation.
3
Rub the spice mixture all over the fish fillets and let them marinate for at least 15 minutes at room temperature, or up to 30 minutes in the refrigerator.
About 15 min
4
Heat the vegetable oil in a large pot or Dutch oven over medium-high heat.
About 2 min
5
Carefully sear the marinated fish fillets for 2-3 minutes per side until lightly golden. Remove the fish from the pot and set aside.
About 6 min
Cook’s note: Do not cook the fish all the way through at this stage.
6
Add the chopped yellow onion to the same pot and sauté until softened, about 5 minutes.
About 5 min
7
Stir in the sliced bell pepper, sliced carrots, and quartered potatoes. Cook for another 5 minutes, stirring occasionally.
About 5 min
8
Add the tomato paste and cook for 2 minutes, stirring constantly, to deepen its flavor.
About 2 min
9
Pour in the canned crushed tomatoes and water. Add the bay leaf.
About 1 min
10
Bring the sauce to a simmer, then reduce the heat to low, cover, and cook for 15 minutes, or until the vegetables are slightly tender.
About 15 min
11
Gently place the seared fish fillets back into the pot, nestling them into the sauce and vegetables.
About 1 min
12
Cover and continue to simmer for another 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
About 15 min
Cook’s note: Be careful not to overcook the fish, as it can become dry.
13
Taste and adjust seasoning if necessary.
About 1 min
14
Serve hot, garnished with fresh chopped parsley if desired. This dish pairs well with plain white rice or couscous.

Per serving

Nutrition

74%Score

Calories: 355.9kcal
Protein: 31.3g
Carbs: 31.9g
Fat: 12.5g
Fibre: 6.1g
Sugar: 10.4g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

Store leftover Poisson Braisé in an airtight container in the refrigerator.

Reheating

Gently reheat on the stovetop over low heat until warmed through, adding a splash of water if needed to maintain consistency.