Soy-Free Masgouf

Experience the authentic flavors of Iraq with this Soy-Free Masgouf, a vibrant and healthy spin on the traditional dish! This recipe features whole butterflied fish, such as carp or sea bass, marinated in a flavorful blend of lemon juice, olive oil, garlic, and earthy spices like ground coriander, turmeric, and cumin. Brushed with a simple tomato paste glaze and cooked to perfection on the grill or in the oven, the fish emerges tender, flaky, and irresistibly aromatic. Finished with a sprinkling of fresh parsley, this soy-free version of masgouf pairs beautifully with sides like rice or crisp salads for a satisfying, wholesome meal. Ideal for family dinners or gatherings, this dish celebrates bold Middle Eastern flavors while being accessible to those with soy sensitivities.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces Whole fish (such as carp or sea bass), cleaned and butterflied
• 2 tablespoons Lemon, juiced
• 4 tablespoons Olive oil
• 4 pieces Garlic cloves, minced
• 1 teaspoon Ground coriander
• 1 teaspoon Paprika
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Salt
• 0.5 teaspoon Freshly ground black pepper
• 2 tablespoons Tomato paste
• 2 tablespoons Fresh parsley, chopped
• 1 cup Water

Directions

Step 1

Preheat your outdoor grill or oven to 375°F (190°C). If using a grill, prepare for indirect grilling.

Step 2

In a small bowl, mix together the lemon juice, olive oil, minced garlic, ground coriander, paprika, ground turmeric, ground cumin, salt, and black pepper to make a marinade.

Step 3

Place the butterflied fish on a large plate or baking sheet. Use a sharp knife to lightly score the flesh of each fish diagonally several times.

Step 4

Rub the marinade generously over both sides and inside the scored areas of the fish. Allow it to marinate for at least 15 minutes as you prepare other ingredients.

Step 5

In a small saucepan, combine tomato paste and water over medium heat, stirring well to form a smooth sauce. Simmer for 5 minutes to slightly thicken.

Step 6

Brush the tomato sauce over the fish, ensuring even coverage.

Step 7

Place the fish on the grill over indirect heat or in an oven-safe dish if baking. Cook for 30-40 minutes, or until the flesh is cooked through and easily flakes with a fork, basting occasionally with any remaining tomato sauce.

Step 8

Once cooked, remove the fish from the grill or oven. Sprinkle the chopped fresh parsley over the top and serve immediately with your choice of sides, like rice or salad.

Nutrition Facts

Serving size	(695.2g)

Amount per serving	% Daily Value*
Calories	992.6

Total Fat 77.7g	0%
Saturated Fat 13.9g	0%
Polyunsaturated Fat 5.3g
Cholesterol 140.0mg	0%
Sodium 2541.5mg	0%
Total Carbohydrate 19.3g	0%
Dietary Fiber 4.9g	0%
Total Sugars 5.5g
Protein 54.0g	0%

Vitamin D 800.0IU	0%
Calcium 164.8mg	0%
Iron 8.4mg	0%
Potassium 1272.3mg	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: 70.5%

Protein: 21.8%

Carbs: 7.8%