Heart-Healthy Pesmol Gourami
Elevate your weeknight dinner routine with this vibrant and *Heart-Healthy Pesmol Gourami* recipe, a Southeast Asian-inspired dish bursting with bold flavors and wholesome ingredients. Featuring tender gourami fillets marinated in turmeric and perfectly grilled for a smoky finish, this dish is bathed in a zesty pesmol sauce made from tamarind pulp, lemongrass, and low-sodium soy sauce, balanced with fragrant garlic, shallots, and lime leaves. Packed with omega-rich fish and heart-smart olive oil, this satisfying meal is as nutritious as it is delicious. Serve it hot, garnished with fresh basil for a touch of herbal brightness. Ready in just 45 minutes, this vibrant and healthy recipe is perfect for busy home cooks seeking a flavorful yet nutritious dinner option.
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Ingredients
- 4 fillets Gourami fish, cleaned and gutted
- 1 teaspoon Turmeric powder
- 1 tablespoon Tamarind pulp
- 3 cloves Garlic, minced
- 4 Shallots, thinly sliced
- 2 Red chili peppers, sliced
- 1 stalk Lemongrass, white part only, crushed
- 3 Lime leaves
- 2 Tomatoes, sliced
- 250 ml Water
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 2 tablespoons Fresh basil, optional for garnish
Directions
Step 1
Preheat your grill to a medium-high setting.
Step 2
In a bowl, mix turmeric powder and a pinch of salt. Rub this mixture onto the gourami fillets evenly. Let them marinate for about 10 minutes.
Step 3
While marinating, prepare the pesmol sauce. Heat olive oil in a large pan over medium heat.
Step 4
Once the oil is hot, add the shallots and garlic. Sauté until fragrant and the shallots are translucent, about 2 minutes.
Step 5
Add in the sliced red chili peppers, lemongrass, and lime leaves. Stir and cook for another 2 minutes.
Step 6
Reduce the heat to low and add the tamarind pulp, water, and low-sodium soy sauce to the pan. Stir well and let it simmer for 5 minutes.
Step 7
Meanwhile, grill the marinated gourami fillets until they are cooked through and slightly charred, about 5-6 minutes per side.
Step 8
Once the sauce has thickened slightly, add the sliced tomatoes and salt to the pan. Stir and cook for a final 3 minutes.
Step 9
Place the grilled gourami fillets into the sauce and gently spoon the sauce over the fish until well-coated.
Step 10
Serve the pesmol gourami hot, garnished with fresh basil if desired.
Nutrition Facts
| Serving size | (1110.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 823.5 |
| Total Fat 37.1g | 0% |
| Saturated Fat 6.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 240mg | 0% |
| Sodium 2429.8mg | 0% |
| Total Carbohydrate 46.7g | 0% |
| Dietary Fiber 9.4g | 0% |
| Total Sugars 22.1g | |
| Protein 82.8g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 211.2mg | 0% |
| Iron 10.6mg | 0% |
| Potassium 2822.9mg | 0% |
Source of Calories