Mediterranean Diet Pesmol Gourami
Experience a fusion of vibrant flavors with this Mediterranean Diet Pesmol Gourami recipe, a healthy twist on the classic Indonesian dish. Featuring succulent whole gourami fish marinated in tangy lemon juice and coated in a fragrant spice paste made from garlic, red onion, bell peppers, turmeric, ginger, and lemongrass, this dish is both nourishing and delicious. The use of olive oil, cumin, coriander, and fresh basil ties it seamlessly into the Mediterranean diet, making it perfect for those seeking heart-healthy meals. With just 20 minutes of prep and 25 minutes of cooking, this flavorful entrée pairs wonderfully with whole grain bread or a crisp side salad, creating a wholesome dining experience that's packed with vibrant colors and aromas.
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Recipe Information
Ingredients
- 2 whole fish gourami fish
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- 3 cloves garlic cloves
- 1 medium red onion
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 whole green chili
- 2 medium tomato
- 1 teaspoon turmeric powder
- 1 inch piece ginger
- 1 stalk lemongrass
- 1 teaspoon coriander seeds
- 1 teaspoon cumin powder
- 10 leaves fresh basil leaves
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
Instructions
Clean the gourami fish under cold water and pat dry with paper towels. Rub the fish with 1 tablespoon of lemon juice and sea salt, then set aside.
In a blender, make a paste with the garlic, red onion, half the red and yellow bell peppers, green chilies, tomatoes, turmeric, ginger, and lemongrass. Add a tablespoon of water if necessary to help blend into a smooth paste.
Heat the olive oil in a large skillet over medium heat. Add the spice paste and cook for about 5 minutes until the paste is fragrant and the oil separates from the spice mixture.
Add the coriander seeds, cumin powder, and the remaining lemon juice to the pan. Stir well and cook for another 3 minutes.
Place the gourami fish into the pan, spooning the spice mixture over the fish. Add the remaining red and yellow bell pepper slices, ensuring they are coated with the sauce.
Cover the pan and let the fish cook for about 12-15 minutes, turning once halfway through the cooking time. Ensure the fish is fully cooked and the bell peppers are tender.
Garnish the dish with fresh basil leaves and season with additional sea salt and black pepper to taste.
Serve hot, accompanied by whole grain bread or a side salad, for a complete Mediterranean-style meal.
Nutrition Facts
Calories |
1181 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.7 g | 70% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 286 mg | 95% | |
| Sodium | 4945 mg | 215% | |
| Total Carbohydrate | 85.4 g | 31% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 32.6 g | ||
| Protein | 101.5 g | 203% | |
| Vitamin D | 23.8 mcg | 119% | |
| Calcium | 301 mg | 23% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 3580 mg | 76% | |
*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.
