Soy-Free Masgouf
Dive into the rich flavors of Iraqi cuisine with this Soy-Free Masgouf recipe, a wholesome, allergen-friendly twist on the traditional grilled fish dish. Featuring tender whole fish—such as carp or sea bass—marinated in a fragrant blend of lemon juice, olive oil, minced garlic, and warming spices like turmeric, cumin, and coriander, this recipe promises a symphony of bold, earthy flavors. A luscious tomato-based sauce is brushed over the fish before it is grilled or baked to perfection, ensuring a moist, flaky texture in every bite. Garnished with fresh parsley and ready in just an hour, this classic Middle Eastern dish pairs beautifully with rice or a fresh side salad, making it an impressive centerpiece for weeknight dinners or special gatherings. Perfect for those avoiding soy, it's a must-try recipe for lovers of grilled seafood.
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Recipe Information
Ingredients
- 2 pieces Whole fish (such as carp or sea bass), cleaned and butterflied
- 2 tablespoons Lemon, juiced
- 4 tablespoons Olive oil
- 4 pieces Garlic cloves, minced
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 2 tablespoons Tomato paste
- 2 tablespoons Fresh parsley, chopped
- 1 cup Water
Instructions
Preheat your outdoor grill or oven to 375°F (190°C). If using a grill, prepare for indirect grilling.
In a small bowl, mix together the lemon juice, olive oil, minced garlic, ground coriander, paprika, ground turmeric, ground cumin, salt, and black pepper to make a marinade.
Place the butterflied fish on a large plate or baking sheet. Use a sharp knife to lightly score the flesh of each fish diagonally several times.
Rub the marinade generously over both sides and inside the scored areas of the fish. Allow it to marinate for at least 15 minutes as you prepare other ingredients.
In a small saucepan, combine tomato paste and water over medium heat, stirring well to form a smooth sauce. Simmer for 5 minutes to slightly thicken.
Brush the tomato sauce over the fish, ensuring even coverage.
Place the fish on the grill over indirect heat or in an oven-safe dish if baking. Cook for 30-40 minutes, or until the flesh is cooked through and easily flakes with a fork, basting occasionally with any remaining tomato sauce.
Once cooked, remove the fish from the grill or oven. Sprinkle the chopped fresh parsley over the top and serve immediately with your choice of sides, like rice or salad.
Nutrition Facts
Calories |
993 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.7 g | 100% | |
| Saturated Fat | 13.9 g | 70% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 140 mg | 47% | |
| Sodium | 2542 mg | 110% | |
| Total Carbohydrate | 19.3 g | 7% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 5.5 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 165 mg | 13% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1272 mg | 27% | |
*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.
