High Protein Masgouf

Elevate your culinary journey with High Protein Masgouf, a mouthwatering, protein-packed twist on Iraq’s beloved national dish. Traditionally celebrated for its smoky, grilled flavors, this oven-baked version features tender carp or catfish infused with an aromatic blend of olive oil, sumac, turmeric, and garlic. The fish is stuffed with a hearty mix of cooked chickpeas and lentils, creating a nutrient-rich filling that pairs beautifully with the zest of fresh lemon slices and the sweetness of caramelized onions. Perfect for a balanced meal, this elegant dish is garnished with vibrant parsley and served alongside fluffy basmati rice or warm pita. Ready in just over an hour, this impressive yet accessible recipe offers a healthful, protein-filled centerpiece that’s ideal for family dinners or any special occasion.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

Ingredients

• 2 pounds Fresh carp or catfish
• 4 tablespoons Olive oil
• 2 teaspoons Salt
• 1 teaspoon Ground black pepper
• 1 tablespoon Sumac powder
• 1 teaspoon Ground turmeric
• 4 large, minced Garlic cloves
• 1 large, sliced Lemon
• 1 cup Cooked chickpeas
• 1 cup Cooked lentils
• 0.5 cup chopped Fresh flat-leaf parsley
• 2 tablespoons Tomato paste
• 1 large, thinly sliced Red onion

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse and pat dry the fish. Place it on a large baking sheet lined with parchment paper.

Step 3

Score the fish deeply on both sides with three diagonal slashes for better flavor penetration.

Step 4

In a small bowl, mix olive oil, salt, pepper, sumac, turmeric, and minced garlic to form a paste.

Step 5

Rub the spice paste all over the outside and inside of the fish ensuring even distribution.

Step 6

Arrange lemon slices inside the cavity of the fish for added aroma and moisture.

Step 7

In a medium bowl, combine cooked chickpeas, cooked lentils, and tomato paste. Mix well to ensure all ingredients are coated.

Step 8

Stuff the fish cavity with the chickpea and lentil mixture. Use remaining mixture to scatter around the fish on the baking sheet.

Step 9

Scatter thinly sliced red onions over and around the fish to enhance the flavor.

Step 10

Bake the fish in the preheated oven for 30-40 minutes until the flesh is opaque and flakes easily with a fork, and the chickpea-lentil mixture is heated through.

Step 11

Once baked, remove from the oven and let it rest for 5 minutes.

Step 12

Garnish the fish with chopped fresh parsley before serving to add freshness and color.

Step 13

Serve the high-protein Masgouf with a side of warm pita bread or basmati rice.

Nutrition Facts

Serving size	(1692.8g)

Amount per serving	% Daily Value*
Calories	2410.8

Total Fat 114.1g	0%
Saturated Fat 21.4g	0%
Polyunsaturated Fat 5.4g
Cholesterol 635.0mg	0%
Sodium 5259.3mg	0%
Total Carbohydrate 140.8g	0%
Dietary Fiber 42.2g	0%
Total Sugars 25.5g
Protein 204.5g	0%

Vitamin D 907.2IU	0%
Calcium 749.3mg	0%
Iron 26.2mg	0%
Potassium 5200.5mg	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: 42.6%

Protein: 34.0%

Carbs: 23.4%