Low Fat Pesmol Gourami

Savor the vibrant flavors of Indonesian cuisine with this Low Fat Pesmol Gourami, a healthier twist on the traditional dish. Tender gourami fish fillets are marinated in tangy lime juice and aromatic turmeric, lightly pan-fried, and then simmered in a rich, zesty coconut milk sauce infused with kaffir lime leaves, lemongrass, ginger, and galangal. A medley of fresh cucumber and tomato adds a refreshing contrast to the creamy, spiced broth. Perfectly suited for those seeking a low-fat yet flavorful meal, this dish pairs beautifully with steamed rice for a light and satisfying dinner. With its fragrant spice paste and vibrant colors, this recipe brings the essence of Southeast Asia to your table, all while keeping it healthy.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces Gourami fish fillets
• 2 tablespoons Lime juice
• 1 teaspoon Salt
• 1 teaspoon Ground turmeric
• 1 as needed Cooking oil spray
• 5 pieces Shallots
• 3 pieces Garlic cloves
• 2 pieces Candle nuts
• 3 pieces Bird's eye chilies
• 1 inch piece Ginger
• 1 inch piece Galangal
• 1 inch piece Turmeric root
• 100 ml Coconut milk
• 3 pieces Kaffir lime leaves
• 1 crushed Lemongrass stalk
• 1 medium-sized Cucumber
• 1 medium-sized Tomato
• 200 ml Water
• 1 teaspoon Sweetener
• 2 pieces Bay leaves

Directions

Step 1

Rinse the gourami fish fillets under cold water and pat dry with paper towels.

Step 2

In a mixing bowl, combine lime juice, salt, and ground turmeric. Rub this mixture onto the fish fillets and let them marinate for about 10 minutes.

Step 3

Prepare a cooking pan, and lightly spray with cooking oil. Heat over medium heat.

Step 4

Once the pan is hot, fry the gourami fillets until both sides are lightly browned but not fully cooked. Set the fillets aside on a paper towel to drain excess oil.

Step 5

Prepare the spice paste by blending shallots, garlic, candle nuts, bird's eye chilies, ginger, galangal, and turmeric root into a smooth paste.

Step 6

In the same pan, add another light spray of oil and sauté the spice paste until fragrant.

Step 7

Add the coconut milk, kaffir lime leaves, crushed lemongrass, water, and bay leaves to the pan. Stir to combine all ingredients.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to simmer.

Step 9

Slice the cucumber and tomato into wedges and add them to the simmering sauce.

Step 10

Add the pre-fried gourami fillets to the sauce and allow them to cook fully, absorbing the flavors for about 10-15 minutes.

Step 11

Taste and adjust seasoning with salt and the sweetener, if necessary.

Step 12

Serve the Low Fat Pesmol Gourami hot with steamed rice or your choice of side dishes.

Nutrition Facts

Serving size	(1407.1g)

Amount per serving	% Daily Value*
Calories	1129.1

Total Fat 50.1g	0%
Saturated Fat 11.5g	0%
Polyunsaturated Fat 0.2g
Cholesterol 200mg	0%
Sodium 3791.0mg	0%
Total Carbohydrate 92.5g	0%
Dietary Fiber 12.7g	0%
Total Sugars 35.0g
Protein 90.1g	0%

Vitamin D 400IU	0%
Calcium 337.2mg	0%
Iron 16.2mg	0%
Potassium 2684.9mg	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: 38.2%

Protein: 30.5%

Carbs: 31.3%