Low Sodium Masgouf

Experience the rich, smoky flavors of Iraq with this Low Sodium Masgouf, a heart-healthy twist on the country’s beloved national dish. This recipe features tender, perfectly grilled whole carp infused with a vibrant marinade of fresh lemon juice, garlic, dill, and a medley of warm spices like cumin, coriander, and paprika. The reduced sodium content is balanced by the bright tang of sumac and a drizzle of pomegranate molasses, which adds a sweet, zesty depth to every bite. Carefully grilled to achieve crispy skin and flaky flesh, the dish is served alongside charred tomatoes and onions for a well-rounded, flavorful meal. Perfect for a summer barbecue or a special dinner, this exotic yet simple dish is a delightful way to explore authentic Middle Eastern cuisine with a health-conscious twist.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

Ingredients

• 2 lbs Whole carp
• 3 tbsp Fresh lemon juice
• 2 tbsp Olive oil
• 4 Garlic cloves
• 0.25 cup Fresh dill
• 1 tsp Ground black pepper
• 1 tsp Ground cumin
• 1 tsp Ground coriander
• 1 tsp Paprika
• 0.5 tsp Sumac
• 0.5 cup Fresh parsley
• 2 Tomato slices
• 1 Onion slices
• 1 tbsp Pomegranate molasses

Directions

Step 1

Clean the carp by removing the scales, gutting, and washing it thoroughly. Pat it dry with paper towels.

Step 2

Score the fish with diagonal cuts on each side to allow the marinade to penetrate.

Step 3

In a small bowl, mix lemon juice, olive oil, minced garlic, chopped dill, black pepper, cumin, coriander, paprika, and sumac to form the marinade.

Step 4

Rub the marinade generously over and inside the fish. Let it marinate for at least 20 minutes for flavors to meld.

Step 5

Preheat your grill to medium-high heat. Ensure the grill grates are clean and lightly oiled to prevent sticking.

Step 6

Place the fish on a grilling rack or fish basket to make it easier to handle.

Step 7

Grill the fish for about 15-20 minutes on each side until the skin is crispy and the flesh is flaky and cooked through.

Step 8

While the fish is grilling, drizzle the tomato and onion slices with a little olive oil and grill them until they are lightly charred and softened.

Step 9

Remove the fish from the grill and transfer it to a serving platter. Garnish with fresh parsley.

Step 10

Serve the grilled fish immediately with grilled tomatoes and onions on the side, drizzling pomegranate molasses over the top for an additional burst of flavor.

Nutrition Facts

Serving size	(1204.8g)

Amount per serving	% Daily Value*
Calories	1627.3

Total Fat 80.8g	0%
Saturated Fat 16.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 635.0mg	0%
Sodium 526.5mg	0%
Total Carbohydrate 49.8g	0%
Dietary Fiber 6.3g	0%
Total Sugars 31.1g
Protein 166.5g	0%

Vitamin D 0IU	0%
Calcium 637.1mg	0%
Iron 17.5mg	0%
Potassium 3589.1mg	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: 45.7%

Protein: 41.8%

Carbs: 12.5%