Heart-Healthy Masgouf
Experience the rich, smoky flavors of Iraq’s national dish with a heart-healthy twist in this easy-to-make Masgouf recipe. Traditionally prepared over an open flame, this version uses a grill to achieve the iconic charred crust and tender, flaky interior, while swapping traditional ingredients for a lighter, olive oil-based marinade. Infused with the warmth of turmeric, cumin, and paprika, and brightened with fresh lemon juice and garlic, this butterflied freshwater fish is a vibrant, flavorful centerpiece. Garnished with fresh cilantro, parsley, crisp red onions, and juicy tomato slices, it’s as visually stunning as it is nutritious. Serve with brown rice or a green salad for a wholesome, Mediterranean-inspired meal that’s perfect for your next cookout. This recipe is not only a nod to authentic Masgouf but also a delicious way to support heart health.
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Recipe Information
Ingredients
- 2 lbs Whole freshwater fish (such as carp or catfish), cleaned and butterflied
- 2 tbsp Olive oil
- 4 tbsp Fresh lemon juice
- 3 cloves Garlic cloves, minced
- 1 tsp Ground turmeric
- 1 tsp Ground cumin
- 1 tsp Paprika
- 0.5 tsp Ground black pepper
- 0.5 tsp Salt
- 2 tbsp Fresh cilantro, chopped
- 2 tbsp Fresh parsley, chopped
- 1 medium Red onion, thinly sliced
- 2 medium Fresh tomatoes, sliced
Instructions
Begin by preparing the marinade. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, turmeric, cumin, paprika, black pepper, and salt.
Place the butterflied fish on a large baking sheet. Score the fish lightly on both sides with a sharp knife to help the marinade penetrate the flesh.
Brush the marinade evenly over the entire surface of the fish, including the scored parts. Allow the fish to marinate for at least 15 minutes while you prepare the grill.
Preheat your grill to medium-high heat. If using a charcoal grill, ensure the coals are white-hot and have settled to provide an even temperature without flames.
Once the grill is ready, place the fish skin side down and allow it to cook for approximately 20 minutes. Avoid moving the fish to allow a crust to form.
Flip the fish carefully using two spatulas and cook for an additional 15-20 minutes on the other side, or until the fish flakes easily with a fork.
Meanwhile, prepare the garnish by mixing the chopped cilantro and parsley together.
Once the fish is cooked, remove it from the grill and transfer it to a serving platter.
Garnish the fish with the fresh cilantro and parsley mixture. Layer the thinly sliced red onions and tomato slices on top.
Serve immediately with a side of brown rice or a simple green salad for a heart-healthy meal.
Nutrition Facts
Calories |
1531 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.2 g | 108% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 408 mg | 136% | |
| Sodium | 1528 mg | 66% | |
| Total Carbohydrate | 32.4 g | 12% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 13.1 g | ||
| Protein | 141.7 g | 283% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 214 mg | 16% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2895 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
