Name: Spicy Benachin (Gambian Jollof Rice)
Prep time: 30 min
Cook time: 85 min
Total time: 115 min
Ingredients: 2.5 cups Long-grain rice; 1.5 lbs Firm white fish (e.g., Catfish, Snapper); 4 tbsp Tomato paste; 1 whole Large onion; 2 pieces Scotch bonnet peppers; 3 cloves Garlic cloves; 2 pieces Carrots; 1 whole Eggplant; 1 piece Cassava; 1 whole Sweet potato; 0.5 head Cabbage; 0.5 cups Vegetable oil; 4 cups Fish stock or water; 1 tsp Salt; 0.5 tsp Black pepper

DinnerComfort FoodMeal Prep

Ingredients (15)

Ingredient	Qty	Cal	P	C	F
Long-grain rice	2.5 cups	281	6g	62g	1g
Firm white fish (e.g., Catfish, Snapper)	1.5 lbs	109	23g	0g	2g
Tomato paste	4 tbsp	9	0g	2g	0g
Large onion	1 whole	7	0g	2g	0g
Scotch bonnet peppers	2 pieces	0	0g	0g	0g
Garlic cloves	3 cloves	2	0g	1g	0g
Carrots	2 pieces	0	0g	0g	0g
Eggplant	1 whole	19	1g	4g	0g
Cassava	1 piece	109	1g	26g	0g
Sweet potato	1 whole	32	1g	8g	0g
Cabbage	0.5 head	19	1g	4g	0g
Vegetable oil	0.5 cups	161	0g	0g	18g
Fish stock or water	4 cups	26	3g	1g	1g
Salt	1 tsp	0	0g	0g	0g
Black pepper	0.5 tsp	1	0g	0g	0g

Ingredients (15)

Ingredient	Qty	Cal	P	C	F
Long-grain rice	2.5 cups	281	6g	62g	1g
Firm white fish (e.g., Catfish, Snapper)	1.5 lbs	109	23g	0g	2g
Tomato paste	4 tbsp	9	0g	2g	0g
Large onion	1 whole	7	0g	2g	0g
Scotch bonnet peppers	2 pieces	0	0g	0g	0g
Garlic cloves	3 cloves	2	0g	1g	0g
Carrots	2 pieces	0	0g	0g	0g
Eggplant	1 whole	19	1g	4g	0g
Cassava	1 piece	109	1g	26g	0g
Sweet potato	1 whole	32	1g	8g	0g
Cabbage	0.5 head	19	1g	4g	0g
Vegetable oil	0.5 cups	161	0g	0g	18g
Fish stock or water	4 cups	26	3g	1g	1g
Salt	1 tsp	0	0g	0g	0g
Black pepper	0.5 tsp	1	0g	0g	0g

Directions

Step 1
Clean and season fish with salt and pepper. Fry in hot oil until golden brown on both sides. Remove and set aside.
Step 2
In the same pot, sauté chopped onion, minced garlic, and scotch bonnet until fragrant. Add tomato paste and cook for 8-10 minutes, stirring frequently, until oil separates.
Step 3
Add fish stock (or water), salt, and pepper to the sauce. Bring to a boil, then add carrots, cassava, and sweet potato. Simmer for 15 minutes.
Step 4
Add eggplant and cabbage to the pot. Continue to simmer for another 10-15 minutes until vegetables are tender. Carefully remove all vegetables and the fried fish; set aside.
Step 5
Add the washed rice to the remaining sauce in the pot. Stir gently, cover tightly, and cook on low heat for 20-25 minutes until rice is tender and liquid is absorbed.
Step 6
Fluff the rice with a fork. Arrange the cooked fish and vegetables over the rice or serve alongside.