{"id":4413331,"date":"2025-10-07T13:14:49","date_gmt":"2025-10-07T17:14:49","guid":{"rendered":"https:\/\/epithelia.ca\/?p=4413331"},"modified":"2025-10-07T13:14:49","modified_gmt":"2025-10-07T17:14:49","slug":"senegalese-white-fish","status":"publish","type":"post","link":"https:\/\/epithelia.ca\/en\/recettes\/faible-en-fodmap\/poisson-blanc-a-la-senegalaise\/","title":{"rendered":"\ud83d\udd12<\/span>Senegalese-style white fish"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":4407788,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"

Ingr\u00e9dients :<\/strong><\/p>\n

500 g d\u2019aiglefin (ou autre poisson \u00e0 chair blanche)<\/p>\n

10 ml (2 c. \u00e0 th\u00e9) d\u2019huile de cam\u00e9line (ou une autre huile v\u00e9g\u00e9tale de qualit\u00e9)<\/p>\n

125 ml (1\/2 t.) d\u2019oignon blanc ou jaune, hach\u00e9 finement *(voir notes)<\/p>\n

2 gousses d\u2019ail, \u00e9minc\u00e9es *(voir notes)<\/p>\n

500 ml (2 t.) de navet, coup\u00e9 en petits d\u00e9s<\/p>\n

375 ml (1 \u00bd t.) d\u2019aubergine, coup\u00e9e en petits morceaux<\/p>\n

1 poivron moyen, coup\u00e9 en petits cubes\u00a0<\/p>\n

1 patate douce moyenne, coup\u00e9e en petits morceaux<\/p>\n

500 ml (2 t.) de tomates en d\u00e9s en conserve\u00a0<\/p>\n

45 ml (3 c. \u00e0 s.) de p\u00e2te de tomates<\/p>\n

45 ml (3 c. \u00e0 s.) de vinaigre de vin blanc\u00a0<\/p>\n

\u00a0<\/p>\n

15 ml (1 c. \u00e0 s.) de poudre de cari\u00a0<\/p>\n

15 ml (1 c. \u00e0 s.) de persil s\u00e9ch\u00e9\u00a0<\/p>\n

5 ml (1 c. \u00e0 th\u00e9) de curcuma moulu<\/p>\n

5 ml (1 c. \u00e0 th\u00e9) de romarin s\u00e9ch\u00e9<\/p>\n

5 ml (1 c. \u00e0 th\u00e9) de gingembre frais, r\u00e2p\u00e9\u00a0<\/p>\n

1,25 ml (\u00bc de c. \u00e0 th\u00e9) de poivre\u00a0<\/p>\n

1,25 ml (\u00bc de c. \u00e0 th\u00e9) de sel\u00a0<\/p>\n

\u00a0<\/p>\n

180 ml (3\/4 de t.) de riz basmati blanc sec ou de riz brun (ou noir) sec


<\/span><\/p>\n\n

Pr\u00e9paration\u00a0:<\/strong><\/p>\n

    \n
  1. Faire cuire le riz selon les indications figurant sur l\u2019emballage.<\/li>\n
  2. Pr\u00e9chauffer le four \u00e0 400F et d\u00e9poser un papier parchemin sur une plaque \u00e0 cuisson. Disposer les morceaux de poisson sur la plaque et cuire au four pendant 20 minutes.\u00a0<\/li>\n
  3. Pendant ce temps, dans un po\u00ealon \u00e0 feu moyen, faire revenir l\u2019oignon et l\u2019ail dans l\u2019huile pendant 1 \u00e0 2 minutes.\u00a0\u00a0<\/li>\n
  4. Ajouter les l\u00e9gumes (navet, aubergine, poivron, patate douce) et faire cuire jusqu\u2019\u00e0 tendret\u00e9.<\/li>\n
  5. Incorporer les tomates en d\u00e9s, la p\u00e2te de tomate, le vinaigre de vin blanc de m\u00eame les \u00e9pices et les herbes.\u00a0<\/li>\n
  6. Laisser mijoter \u00e0 couvert.<\/li>\n
  7. Une fois le poisson cuit, sortir du four et l\u2019incorporer dans le po\u00ealon pour que le poisson absorbe les saveurs du plat. M\u00e9langer doucement et laisser mijoter encore 5 \u00e0 10 minutes \u00e0 couvert.\u00a0<\/li>\n
  8. R\u00e9partir le poisson s\u00e9n\u00e9galais en 4 portions et servir avec le riz basmati. Garnir de persil frais si d\u00e9sir\u00e9.\u00a0<\/li>\n<\/ol>\n

    \u00a0<\/p>\n

    Notes :<\/strong><\/p>\n

    \u00a0<\/p>\n

    Pour une alternative faible en FODMAP, voici les substitutions \u00e0 adopter\u00a0:<\/p>\n

      \n
    • Remplacer l\u2019oignon blanc ou jaune par la m\u00eame quantit\u00e9 d\u2019oignon vert \u00e9minc\u00e9 (la partie verte seulement);<\/u><\/li>\n
    • Remplacer l\u2019ail frais par de l\u2019ail en pot, marin\u00e9 dans du vinaigre, ou par 60 ml (\u00bc de t.) de poireau (la partie verte seulement)<\/u><\/li>\n<\/ul>\n

      \u00a0<\/p>\n

      *Vous pourriez simplement omettre ces deux ingr\u00e9dients (sensibilit\u00e9 aux FODMAP ou pas). Le vinaigre de vin blanc et les \u00e9pices procurent, \u00e0 eux seuls, d\u00e9j\u00e0 beaucoup de saveurs au plat!<\/p>\n



      <\/p>\n

      Recette cr\u00e9\u00e9e par Marianne Lamy,\u00a0<\/em><\/p>\n

      \u00e9tudiante au BAC en nutrition (UdeM)\u00a0<\/em><\/p>\n

      et membre de la Clinique AM<\/em><\/p>\n









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