Recipes · Iraqi · Grilled Dishes
Masgouf (Iraqi Grilled Tamarind Carp)
One serving has 364 kcal and 33 g protein, and at least a fifth of a woman's daily need of vitamin D (D2 + D3) (296%), cobalamin (115%), phosphorus (109%), selenium (43%), zinc (34%) and pyridoxine (31%). Ready in 70 minutes.
- Preparation: 45 min
- Cooking: 25 min
- Makes: 1 serving (216 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 180 g Carp, raw
- 12 g Olive oil
- 8 g Tamarind pulp
- 0.5 g Turmeric
- 10 g Lemon juice
- 1.2 g Salt
- 4 g Garlic, raw
Method
- Butterfly the carp fillet open, or ask your fishmonger to do it, so it lies flat, skin-side down, and score the flesh lightly a few times.
- Whisk together the olive oil, tamarind pulp, turmeric, lemon juice, crushed garlic and salt to make a thick marinade.
- Rub the marinade all over the fish, working it into the scored cuts, and let it sit for 30-45 minutes at room temperature.
- Grill the fish flesh-side down first over medium-high heat, or under a hot broiler, for 8-10 minutes, then flip and grill skin-side down for another 8-10 minutes, until the flesh is opaque and flakes easily.
- Masgouf is traditionally grilled upright beside an open wood fire; baste once or twice with any leftover marinade while grilling.
- Serve hot straight off the grill with flatbread and fresh vegetables, Iraqi-style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 364 kcal | 17% |
| Carbohydrates | 7.3 g | |
| Water | 152 mL | |
| Fiber | 0.64 g | 2% |
| Protein | 32.7 g | 68% |
| Tryptophan | 0.36 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 3 g | |
| Methionine | 0.96 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.95 g | |
| Fat | 22.2 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0.21 g | |
| Eicosapentaenoic Acid (EPA) | 0.43 g | |
| Omega-6 | 2.1 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 119 mg | |
| Calcium | 88.8 mg | 9% |
| Copper | 0.13 mg | 14% |
| Iron | 2.9 mg | 16% |
| Magnesium | 62.2 mg | 20% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 764 mg | 109% |
| Potassium | 687 mg | 15% |
| Selenium | 23.4 µg | 43% |
| Sodium | 557 mg | |
| Zinc | 2.8 mg | 34% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 3.1 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 30.3 µg | 8% |
| Cobalamin (vitamin B12) | 2.8 µg | 115% |
| Choline | 119 mg | 28% |
| Vitamin A | 16.4 µg | 2% |
| Vitamin C | 8.3 mg | 11% |
| Vitamin D (D2 + D3) | 1,778 IU | 296% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 7.8 µg | 9% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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