Heart-Healthy Pesmol Gourami

Elevate your weeknight dinner routine with this vibrant and *Heart-Healthy Pesmol Gourami* recipe, a Southeast Asian-inspired dish bursting with bold flavors and wholesome ingredients. Featuring tender gourami fillets marinated in turmeric and perfectly grilled for a smoky finish, this dish is bathed in a zesty pesmol sauce made from tamarind pulp, lemongrass, and low-sodium soy sauce, balanced with fragrant garlic, shallots, and lime leaves. Packed with omega-rich fish and heart-smart olive oil, this satisfying meal is as nutritious as it is delicious. Serve it hot, garnished with fresh basil for a touch of herbal brightness. Ready in just 45 minutes, this vibrant and healthy recipe is perfect for busy home cooks seeking a flavorful yet nutritious dinner option.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 fillets Gourami fish, cleaned and gutted
• 1 teaspoon Turmeric powder
• 1 tablespoon Tamarind pulp
• 3 cloves Garlic, minced
• 4 Shallots, thinly sliced
• 2 Red chili peppers, sliced
• 1 stalk Lemongrass, white part only, crushed
• 3 Lime leaves
• 2 Tomatoes, sliced
• 250 ml Water
• 2 tablespoons Low-sodium soy sauce
• 2 tablespoons Olive oil
• 0.5 teaspoon Salt
• 2 tablespoons Fresh basil, optional for garnish

Directions

Step 1

Preheat your grill to a medium-high setting.

Step 2

In a bowl, mix turmeric powder and a pinch of salt. Rub this mixture onto the gourami fillets evenly. Let them marinate for about 10 minutes.

Step 3

While marinating, prepare the pesmol sauce. Heat olive oil in a large pan over medium heat.

Step 4

Once the oil is hot, add the shallots and garlic. Sauté until fragrant and the shallots are translucent, about 2 minutes.

Step 5

Add in the sliced red chili peppers, lemongrass, and lime leaves. Stir and cook for another 2 minutes.

Step 6

Reduce the heat to low and add the tamarind pulp, water, and low-sodium soy sauce to the pan. Stir well and let it simmer for 5 minutes.

Step 7

Meanwhile, grill the marinated gourami fillets until they are cooked through and slightly charred, about 5-6 minutes per side.

Step 8

Once the sauce has thickened slightly, add the sliced tomatoes and salt to the pan. Stir and cook for a final 3 minutes.

Step 9

Place the grilled gourami fillets into the sauce and gently spoon the sauce over the fish until well-coated.

Step 10

Serve the pesmol gourami hot, garnished with fresh basil if desired.

Nutrition Facts

Serving size	1110.6 grams (1110.6g)

Amount per serving	% Daily Value*
Calories	824

Total Fat 37.10g	48%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 2.70g
Cholesterol 240mg	80%
Sodium 2430mg	106%
Total Carbohydrate 46.70g	17%
Dietary Fiber 9.40g	34%
Total Sugars 22.10g
Protein 82.80g	166%

Vitamin D 800IU	4000%
Calcium 211mg	16%
Iron 11mg	59%
Potassium 2823mg	60%

*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: 39.2%

Protein: 38.9%

Carbs: 21.9%