Low Fat Masgouf

Experience the rich, smoky flavors of Iraq with this Low Fat Masgouf recipe, a heart-healthy twist on the country’s iconic grilled fish dish. Traditionally made with carp or sea bass, the fish is butterflied, marinated in a vibrant blend of lemon juice, olive oil, turmeric, paprika, and cumin, then grilled to tender perfection. This low-fat version retains its signature smoky flavor while significantly lightening up the dish. Topped with a savory sauté of fresh tomatoes, onions, and garlic and garnished with parsley, this meal delivers a burst of warmth and freshness. Ready in just over an hour, it’s ideal for a wholesome weeknight dinner or a show-stopping centerpiece for gatherings. Serve with rice or a crisp salad for a complete, nutritious meal. Perfect for those seeking a healthy take on traditional Iraqi cuisine!

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

Ingredients

• 2 whole fish (about 1.5 kg total) Common carp or sea bass
• 4 tablespoons Lemon juice
• 2 tablespoons Olive oil
• 1 teaspoon Turmeric powder
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 large, sliced Tomatoes
• 1 large, sliced Onion
• 4 minced Garlic cloves
• 2 tablespoons, chopped Fresh parsley

Directions

Step 1

1. Begin by cleaning the fish. Rinse the fish thoroughly under cold water, then pat dry with paper towels. Butterfly the fish by cutting along its back and then flattening it open.

Step 2

2. In a small bowl, mix together the lemon juice, olive oil, turmeric powder, paprika, ground cumin, salt, and black pepper to create a marinade.

Step 3

3. Rub the marinade mixture over the fish's flesh, making sure to coat it evenly. Allow the fish to marinate for at least 15 minutes to absorb the flavors.

Step 4

4. Preheat your grill to medium-high heat.

Step 5

5. Place the marinated fish skin-side down on the grill. If possible, use a fish basket or aluminum foil to prevent it from sticking and to make handling easier.

Step 6

6. Grill the fish for 30-35 minutes, turning once halfway through, until the fish is cooked through and the flesh is moist but opaque.

Step 7

7. While the fish is grilling, heat a non-stick skillet over medium heat and add the sliced tomatoes and onions. Sauté for about 5 minutes until they start to soften.

Step 8

8. Add the minced garlic to the sautéed vegetables and cook for another 2 minutes, stirring frequently.

Step 9

9. Once the fish is done, remove it from the grill carefully. Serve topped with the sautéed tomato and onion mixture, garnished with fresh parsley.

Step 10

10. Enjoy your low-fat Masgouf with a side of rice or salad for a complete meal.

Nutrition Facts

Serving size	(3772.4g)

Amount per serving	% Daily Value*
Calories	4301.6

Total Fat 198.9g	0%
Saturated Fat 43.7g	0%
Polyunsaturated Fat 3.0g
Cholesterol 2100mg	0%
Sodium 3958.8mg	0%
Total Carbohydrate 52.1g	0%
Dietary Fiber 11.0g	0%
Total Sugars 23.3g
Protein 542.8g	0%

Vitamin D 0IU	0%
Calcium 1660.7mg	0%
Iron 29.8mg	0%
Potassium 9806.0mg	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: 42.9%

Protein: 52.1%

Carbs: 5.0%