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Main course · West African

Caldou (Senegalese Sea Bass in Lime and Onion Broth) with Rice

40 min Serves 4 ~549 kcal/serving ~£13.50 (£3.38/serving) Dairy-freeGluten-freePescatarian

Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.

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Ingredients

  • 600 g sea bass fillets
  • 3 onions
  • 3 limes
  • 3 ripe tomatoes
  • 3 garlic cloves
  • 1 scotch bonnet chilli
  • 2 bay leaves
  • 15 g fresh flat-leaf parsley
  • 2 tbsp vegetable oil
  • 300 g long-grain rice

Nutrition (per serving)

Calories
549 kcal
Protein
35.8 g
Carbohydrate
73 g
of which sugars
9.5 g
Fat
11.8 g
of which saturates
1.7 g
Fibre
5.3 g
Salt
0.29 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Pound or finely chop the garlic with half the parsley and a pinch of salt, rub it over the sea bass with the juice of 1 lime and leave for 10 minutes.

  2. 2

    Heat the vegetable oil in a wide pan over a medium heat, add the thinly sliced onions and cook gently for 10 minutes until soft but not coloured.

  3. 3

    Add the chopped tomatoes, bay leaves, the scotch bonnet pierced once with a knife and 600ml water. Simmer for 10 minutes until the onions are silky.

  4. 4

    Meanwhile, rinse the rice and simmer it in 600ml lightly salted water, covered, for 12-15 minutes until tender.

  5. 5

    Lay the fish in the broth skin-side up, cover and poach gently for 5-6 minutes until opaque all the way through. Squeeze in the juice of the second lime and season with salt.

  6. 6

    Serve the fish and its broth over the rice, scattered with the remaining parsley, with the last lime in wedges. Serve straight away and cool any leftover rice quickly.

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