Sugar-Free Masgouf
Sugar-Free Masgouf is a healthy twist on Iraq's beloved national dish, celebrated for its bold flavors and rustic preparation. This recipe highlights whole butterflied carp, delicately marinated in aromatic spices like turmeric, cumin, and coriander, paired with the tanginess of freshly squeezed lemon juice and the richness of olive oil. It’s grilled or broiled to perfection, resulting in tender, flaky fish with a smoky char that enhances its natural taste—all without sugar. Paired with a vibrant parsley salad featuring juicy tomatoes and sweet onions, this dish is ideal for those seeking a nutritious, flavorful meal. Perfect for family gatherings or an exotic weeknight dinner, Sugar-Free Masgouf is a heart-healthy celebration of Middle Eastern cuisine.
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Recipe Information
Ingredients
- 2 kg Whole carp fish, cleaned and butterflied
- 3 tablespoons Olive oil
- 2 pieces Lemon, juiced
- 4 pieces Garlic cloves, minced
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 1 teaspoon Cumin powder
- 2 teaspoons Salt
- 1 teaspoon Black pepper
- 0.5 cup Fresh parsley, chopped
- 3 pieces Tomatoes, sliced
- 2 pieces Onions, sliced
Instructions
Ensure the carp is thoroughly cleaned and butterflied for even cooking. Pat dry with paper towels.
In a small bowl, combine olive oil, lemon juice, minced garlic, turmeric powder, ground coriander, cumin powder, salt, and black pepper to create a marinade.
Rub the marinade all over the fish, ensuring it covers both the outside and inside cavities. Allow the fish to marinate for at least 15 minutes.
Preheat an outdoor grill or set your oven's broiler to medium-high heat.
Place the marinated fish on a custom grill rack or use metal skewers to open the fish flat like a book. If using an oven, place it on a baking tray lined with foil.
Cook the fish on the grill or under the broiler, skin side down. If grilling, set the fish about 12 to 15 inches away from the heat source. Cook for approximately 20 to 25 minutes, or until the flesh is opaque and flakes easily with a fork.
While the fish is cooking, prepare a simple side salad with sliced tomatoes, onions, and fresh parsley.
Once the fish is done, remove it from the grill or oven. Serve hot with the salad on the side.
Optionally, garnish with additional lemon wedges and parsley before serving.
Nutrition Facts
Calories |
2267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.4 g | 151% | |
| Saturated Fat | 24.9 g | 124% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 700 mg | 233% | |
| Sodium | 5426 mg | 236% | |
| Total Carbohydrate | 60.2 g | 22% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 23.9 g | ||
| Protein | 240.1 g | 480% | |
| Vitamin D | 50.0 mcg | 250% | |
| Calcium | 963 mg | 74% | |
| Iron | 25.5 mg | 142% | |
| Potassium | 6110 mg | 130% | |
*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.
