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Benachin (One-Pot Jollof Rice with Fish)

The Quirky Foodster Team

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25 min
Prep
55 min
Cook

Ingredients

  • 600 g (1 1/3 lb) firm white fish steaks (such as bonga or snapper)
  • 500 g (2 1/2 cups) long-grain rice
  • 400 g (14 oz) tin chopped tomatoes
  • 3 tbsp tomato paste
  • 1 large onion, sliced
  • 2 carrots, cut into chunks
  • 1 small cabbage wedge
  • 2 aubergines (eggplants), quartered
  • 3 cloves garlic, minced
  • 1 scotch bonnet chilli, whole (pierced once)
  • 120 ml (1/2 cup) vegetable oil
  • 750 ml (3 cups) fish or vegetable stock
  • Salt, to taste

Method

  1. Season the fish steaks with salt and set aside.
  2. Heat the oil in the large pot and brown the fish pieces for 2-3 minutes per side, then remove and set aside.
  3. In the same oil, sauté the onion and garlic until fragrant, then stir in tomato paste and chopped tomatoes; cook for 8 minutes.
  4. Return the fish to the pot along with the whole scotch bonnet, then nestle the carrots, cabbage and aubergine on top.
  5. Pour in the stock, cover, and simmer for 20 minutes until the vegetables are tender; lift out fish and vegetables and set aside.
  6. Stir the rice into the remaining sauce, adding a little extra water if needed so the rice is just covered.
  7. Cover tightly and cook on low heat for 20-25 minutes until the rice is tender and has absorbed the sauce, stirring gently partway through.
  8. Return the fish and vegetables to the top of the rice to warm through before serving.

Introduction: Benachin, meaning 'one pot' in Wolof, is the Gambian ancestor of the wider jollof rice family.

Cultural Background: Benachin, meaning 'one pot' in Wolof, is the Gambian ancestor of the wider jollof rice family. Fish, vegetables and rice are layered and cooked together in a single pot so the rice absorbs every layer of flavour, making it a fixture of Gambian family lunches.

Tips: Layering rather than boiling the fish and vegetables together keeps them intact. A well-seasoned bottom layer gives the rice its deep flavour, so don't rush the tomato base.

Variations: Swap fish for chicken thighs for Benachin au Poulet. Add okra pieces for extra body in the sauce.

Storage: Refrigerate in an airtight container for up to 3 days.

Reheating: Reheat gently in a covered pan with a splash of water, or in the microwave until piping hot.

Nutrition: Approx. 520 kcal, 28g protein, 18g fat, 62g carbohydrate per serving.

FAQs:

Q: Is Benachin the same as Senegalese Thieboudienne?

A: They share a common Wolof heritage and technique, but Gambian Benachin uses a lighter tomato base and different vegetable pairings; each country's version is considered its own distinct national dish.

Q: What fish works best?

A: Firm-fleshed white fish that holds together during simmering, such as grouper or snapper, works best.

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