High Protein Masgouf
Transform your dinner table with the irresistible High Protein Masgouf, a nutrient-packed twist on Iraq's beloved national dish. This recipe pairs fresh carp or catfish with bold Middle Eastern spices like sumac and turmeric, creating a deeply aromatic experience. The star feature is its hearty, protein-rich stuffing of tender chickpeas and lentils, elevated by the creamy tang of tomato paste and sweet red onions. The fish is oven-baked to perfection, with juicy lemon slices tucked inside for added zest and moisture—the ultimate combination of healthy and flavorful. Ready in just over an hour, this vibrant dish is garnished with fresh parsley and served alongside warm pita bread or basmati rice for a satisfying meal your guests won't forget. Perfect for those seeking high-protein options and adventurous global flavors, the High Protein Masgouf is a feast for both your taste buds and your health.
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Recipe Information
Ingredients
- 2 pounds Fresh carp or catfish
- 4 tablespoons Olive oil
- 2 teaspoons Salt
- 1 teaspoon Ground black pepper
- 1 tablespoon Sumac powder
- 1 teaspoon Ground turmeric
- 4 large, minced Garlic cloves
- 1 large, sliced Lemon
- 1 cup Cooked chickpeas
- 1 cup Cooked lentils
- 0.5 cup chopped Fresh flat-leaf parsley
- 2 tablespoons Tomato paste
- 1 large, thinly sliced Red onion
Instructions
Preheat your oven to 375°F (190°C).
Rinse and pat dry the fish. Place it on a large baking sheet lined with parchment paper.
Score the fish deeply on both sides with three diagonal slashes for better flavor penetration.
In a small bowl, mix olive oil, salt, pepper, sumac, turmeric, and minced garlic to form a paste.
Rub the spice paste all over the outside and inside of the fish ensuring even distribution.
Arrange lemon slices inside the cavity of the fish for added aroma and moisture.
In a medium bowl, combine cooked chickpeas, cooked lentils, and tomato paste. Mix well to ensure all ingredients are coated.
Stuff the fish cavity with the chickpea and lentil mixture. Use remaining mixture to scatter around the fish on the baking sheet.
Scatter thinly sliced red onions over and around the fish to enhance the flavor.
Bake the fish in the preheated oven for 30-40 minutes until the flesh is opaque and flakes easily with a fork, and the chickpea-lentil mixture is heated through.
Once baked, remove from the oven and let it rest for 5 minutes.
Garnish the fish with chopped fresh parsley before serving to add freshness and color.
Serve the high-protein Masgouf with a side of warm pita bread or basmati rice.
Nutrition Facts
Calories |
2411 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 114.1 g | 146% | |
| Saturated Fat | 21.4 g | 107% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 635 mg | 212% | |
| Sodium | 5259 mg | 229% | |
| Total Carbohydrate | 140.8 g | 51% | |
| Dietary Fiber | 42.2 g | 151% | |
| Total Sugars | 25.5 g | ||
| Protein | 204.5 g | 409% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 749 mg | 58% | |
| Iron | 26.2 mg | 146% | |
| Potassium | 5200 mg | 111% | |
*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.
