Heart-Healthy Pesmol Gourami
Delight in the vibrant flavors of *Heart-Healthy Pesmol Gourami*, a nutritious twist on the classic Indonesian dish. This recipe features tender gourami fillets marinated in a turmeric rub, then grilled to perfection for a smoky, flavorful bite. The fillets are nestled in a fragrant lemongrass and tamarind pesmol sauce, enriched with garlic, shallots, chili peppers, and lime leaves for a zesty, aromatic finish. Made with olive oil and low-sodium soy sauce, this dish is perfect for health-conscious foodies looking for a lighter yet satisfying meal. Ready in just 45 minutes, it pairs beautifully with steamed rice or fresh greens, and a sprinkle of fresh basil adds the perfect touch of freshness. Ideal for weeknight dinners or dinner parties, this heart-healthy meal is a wholesome way to explore rich Indonesian cuisine!
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Recipe Information
Ingredients
- 4 fillets Gourami fish, cleaned and gutted
- 1 teaspoon Turmeric powder
- 1 tablespoon Tamarind pulp
- 3 cloves Garlic, minced
- 4 Shallots, thinly sliced
- 2 Red chili peppers, sliced
- 1 stalk Lemongrass, white part only, crushed
- 3 Lime leaves
- 2 Tomatoes, sliced
- 250 ml Water
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 2 tablespoons Fresh basil, optional for garnish
Instructions
Preheat your grill to a medium-high setting.
In a bowl, mix turmeric powder and a pinch of salt. Rub this mixture onto the gourami fillets evenly. Let them marinate for about 10 minutes.
While marinating, prepare the pesmol sauce. Heat olive oil in a large pan over medium heat.
Once the oil is hot, add the shallots and garlic. Sauté until fragrant and the shallots are translucent, about 2 minutes.
Add in the sliced red chili peppers, lemongrass, and lime leaves. Stir and cook for another 2 minutes.
Reduce the heat to low and add the tamarind pulp, water, and low-sodium soy sauce to the pan. Stir well and let it simmer for 5 minutes.
Meanwhile, grill the marinated gourami fillets until they are cooked through and slightly charred, about 5-6 minutes per side.
Once the sauce has thickened slightly, add the sliced tomatoes and salt to the pan. Stir and cook for a final 3 minutes.
Place the grilled gourami fillets into the sauce and gently spoon the sauce over the fish until well-coated.
Serve the pesmol gourami hot, garnished with fresh basil if desired.
Nutrition Facts
Calories |
224 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 605 mg | 26% | |
| Total Carbohydrate | 11.3 g | 4% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 5.8 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 6.3 mcg | 31% | |
| Calcium | 66 mg | 5% | |
| Iron | 2.4 mg | 14% | |
| Potassium | 790 mg | 17% | |
*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.
