Low Fat Pesmol Gourami
Delight in the healthy twist of traditional Indonesian cuisine with this Low Fat Pesmol Gourami recipe! Packed with aromatic spices like turmeric root, galangal, and lemongrass, this vibrant dish transforms tender gourami fish fillets into a tangy, lightly spiced culinary masterpiece. Marinated in lime juice and pan-fried with minimal oil, the fillets are then simmered in a creamy coconut milk sauce infused with kaffir lime leaves and bird's eye chilies, creating a burst of flavor in every bite. The addition of fresh cucumber and tomato ensures a refreshing balance to the rich, fragrant sauce. Ready in under an hour, this low-fat version of pesmol is perfect for a guilt-free, wholesome meal when paired with steamed rice. Ideal for fish lovers seeking lighter options, this recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 4 pieces Gourami fish fillets
- 2 tablespoons Lime juice
- 1 teaspoon Salt
- 1 teaspoon Ground turmeric
- 1 as needed Cooking oil spray
- 5 pieces Shallots
- 3 pieces Garlic cloves
- 2 pieces Candle nuts
- 3 pieces Bird's eye chilies
- 1 inch piece Ginger
- 1 inch piece Galangal
- 1 inch piece Turmeric root
- 100 ml Coconut milk
- 3 pieces Kaffir lime leaves
- 1 crushed Lemongrass stalk
- 1 medium-sized Cucumber
- 1 medium-sized Tomato
- 200 ml Water
- 1 teaspoon Sweetener
- 2 pieces Bay leaves
Instructions
Rinse the gourami fish fillets under cold water and pat dry with paper towels.
In a mixing bowl, combine lime juice, salt, and ground turmeric. Rub this mixture onto the fish fillets and let them marinate for about 10 minutes.
Prepare a cooking pan, and lightly spray with cooking oil. Heat over medium heat.
Once the pan is hot, fry the gourami fillets until both sides are lightly browned but not fully cooked. Set the fillets aside on a paper towel to drain excess oil.
Prepare the spice paste by blending shallots, garlic, candle nuts, bird's eye chilies, ginger, galangal, and turmeric root into a smooth paste.
In the same pan, add another light spray of oil and sauté the spice paste until fragrant.
Add the coconut milk, kaffir lime leaves, crushed lemongrass, water, and bay leaves to the pan. Stir to combine all ingredients.
Bring the mixture to a gentle boil, then reduce the heat to simmer.
Slice the cucumber and tomato into wedges and add them to the simmering sauce.
Add the pre-fried gourami fillets to the sauce and allow them to cook fully, absorbing the flavors for about 10-15 minutes.
Taste and adjust seasoning with salt and the sweetener, if necessary.
Serve the Low Fat Pesmol Gourami hot with steamed rice or your choice of side dishes.
Nutrition Facts
Calories |
1129 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.1 g | 64% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3791 mg | 165% | |
| Total Carbohydrate | 92.5 g | 34% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 35.0 g | ||
| Protein | 90.1 g | 180% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 337 mg | 26% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2685 mg | 57% | |
*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.
