Low Fat Masgouf
Experience the authentic flavors of Iraq with this healthier twist on the classic *Masgouf*, a traditional Middle Eastern grilled fish dish. This *Low Fat Masgouf* recipe features tender common carp or sea bass, marinated in a vibrant blend of lemon juice, olive oil, and aromatic spices like turmeric, paprika, and cumin. Grilled to perfection for a smoky, charred finish, this dish is both rich in flavor and light on calories. The fish is topped with a savory sauté of fresh tomatoes, onions, and garlic for added depth and texture, then finished with a sprinkle of fresh parsley for a burst of freshness. With only 2 tablespoons of olive oil in the entire recipe, this heart-healthy version serves up all the flavor of the traditional dish without the extra fat. Perfect for a nutritious family dinner, pair it with fluffy rice or a crisp salad for an enticing, wholesome meal.
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Recipe Information
Ingredients
- 2 whole fish (about 1.5 kg total) Common carp or sea bass
- 4 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 teaspoon Turmeric powder
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 large, sliced Tomatoes
- 1 large, sliced Onion
- 4 minced Garlic cloves
- 2 tablespoons, chopped Fresh parsley
Instructions
1. Begin by cleaning the fish. Rinse the fish thoroughly under cold water, then pat dry with paper towels. Butterfly the fish by cutting along its back and then flattening it open.
2. In a small bowl, mix together the lemon juice, olive oil, turmeric powder, paprika, ground cumin, salt, and black pepper to create a marinade.
3. Rub the marinade mixture over the fish's flesh, making sure to coat it evenly. Allow the fish to marinate for at least 15 minutes to absorb the flavors.
4. Preheat your grill to medium-high heat.
5. Place the marinated fish skin-side down on the grill. If possible, use a fish basket or aluminum foil to prevent it from sticking and to make handling easier.
6. Grill the fish for 30-35 minutes, turning once halfway through, until the fish is cooked through and the flesh is moist but opaque.
7. While the fish is grilling, heat a non-stick skillet over medium heat and add the sliced tomatoes and onions. Sauté for about 5 minutes until they start to soften.
8. Add the minced garlic to the sautéed vegetables and cook for another 2 minutes, stirring frequently.
9. Once the fish is done, remove it from the grill carefully. Serve topped with the sautéed tomato and onion mixture, garnished with fresh parsley.
10. Enjoy your low-fat Masgouf with a side of rice or salad for a complete meal.
Nutrition Facts
Calories |
4302 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 198.9 g | 255% | |
| Saturated Fat | 43.7 g | 218% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 2100 mg | 700% | |
| Sodium | 3959 mg | 172% | |
| Total Carbohydrate | 52.1 g | 19% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 23.3 g | ||
| Protein | 542.8 g | 1086% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1661 mg | 128% | |
| Iron | 29.8 mg | 166% | |
| Potassium | 9806 mg | 209% | |
*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.
