Heart-Healthy Masgouf

Indulge in the Heart-Healthy Masgouf, a lighter twist on Iraq’s iconic grilled fish dish that’s perfect for clean eating without sacrificing bold flavors. This recipe features tender freshwater fish, marinated in a zesty blend of olive oil, fresh lemon juice, garlic, and earthy spices like turmeric, cumin, and paprika for an aromatic burst in every bite. Grilled to perfection over medium-high heat, the fish forms a delicate crust while staying moist and flaky inside. Topped with a vibrant garnish of fresh cilantro, parsley, crisp red onions, and juicy tomato slices, this dish not only looks stunning but is bursting with heart-smart nutrients. Serve it alongside brown rice or a refreshing green salad for a wholesome, protein-packed meal that’s as healthy as it is delicious. Perfect for health-conscious diners seeking authentic flavors with a modern twist!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 lbs Whole freshwater fish (such as carp or catfish), cleaned and butterflied
• 2 tbsp Olive oil
• 4 tbsp Fresh lemon juice
• 3 cloves Garlic cloves, minced
• 1 tsp Ground turmeric
• 1 tsp Ground cumin
• 1 tsp Paprika
• 0.5 tsp Ground black pepper
• 0.5 tsp Salt
• 2 tbsp Fresh cilantro, chopped
• 2 tbsp Fresh parsley, chopped
• 1 medium Red onion, thinly sliced
• 2 medium Fresh tomatoes, sliced

Directions

Step 1

Begin by preparing the marinade. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, turmeric, cumin, paprika, black pepper, and salt.

Step 2

Place the butterflied fish on a large baking sheet. Score the fish lightly on both sides with a sharp knife to help the marinade penetrate the flesh.

Step 3

Brush the marinade evenly over the entire surface of the fish, including the scored parts. Allow the fish to marinate for at least 15 minutes while you prepare the grill.

Step 4

Preheat your grill to medium-high heat. If using a charcoal grill, ensure the coals are white-hot and have settled to provide an even temperature without flames.

Step 5

Once the grill is ready, place the fish skin side down and allow it to cook for approximately 20 minutes. Avoid moving the fish to allow a crust to form.

Step 6

Flip the fish carefully using two spatulas and cook for an additional 15-20 minutes on the other side, or until the fish flakes easily with a fork.

Step 7

Meanwhile, prepare the garnish by mixing the chopped cilantro and parsley together.

Step 8

Once the fish is cooked, remove it from the grill and transfer it to a serving platter.

Step 9

Garnish the fish with the fresh cilantro and parsley mixture. Layer the thinly sliced red onions and tomato slices on top.

Step 10

Serve immediately with a side of brown rice or a simple green salad for a heart-healthy meal.

Nutrition Facts

Serving size	(1380.5g)

Amount per serving	% Daily Value*
Calories	1530.7

Total Fat 84.2g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 408.2mg	0%
Sodium 1528.1mg	0%
Total Carbohydrate 32.4g	0%
Dietary Fiber 7.6g	0%
Total Sugars 13.1g
Protein 141.7g	0%

Vitamin D 907.2IU	0%
Calcium 213.9mg	0%
Iron 12.5mg	0%
Potassium 2894.9mg	0%

*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.

Source of Calories

Fat: 52.1%

Protein: 39.0%

Carbs: 8.9%