Mediterranean Diet Pesmol Gourami

Transform your dinner table into a Mediterranean-inspired haven with this vibrant and flavorful Mediterranean Diet Pesmol Gourami. This recipe elevates the traditional Indonesian pesmol by embracing the health-conscious principles of the Mediterranean diet, featuring tender gourami fish infused with zesty lemon, fragrant spices, and a medley of colorful vegetables like red and yellow bell peppers. The spice paste, made with garlic, turmeric, ginger, and lemongrass, bathes the fish in a rich, aromatic sauce that’s both nutritious and irresistibly delicious. Garnished with fresh basil leaves and cooked in heart-healthy olive oil, this dish pairs beautifully with whole grain bread or a crisp side salad for a perfect balance of taste and wellness. Ready in just 45 minutes, this recipe is ideal for anyone seeking a wholesome, flavorful way to enjoy seafood while staying true to the Mediterranean lifestyle.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 whole fish gourami fish
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 3 cloves garlic cloves
• 1 medium red onion
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 2 whole green chili
• 2 medium tomato
• 1 teaspoon turmeric powder
• 1 inch piece ginger
• 1 stalk lemongrass
• 1 teaspoon coriander seeds
• 1 teaspoon cumin powder
• 10 leaves fresh basil leaves
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper

Directions

Step 1

Clean the gourami fish under cold water and pat dry with paper towels. Rub the fish with 1 tablespoon of lemon juice and sea salt, then set aside.

Step 2

In a blender, make a paste with the garlic, red onion, half the red and yellow bell peppers, green chilies, tomatoes, turmeric, ginger, and lemongrass. Add a tablespoon of water if necessary to help blend into a smooth paste.

Step 3

Heat the olive oil in a large skillet over medium heat. Add the spice paste and cook for about 5 minutes until the paste is fragrant and the oil separates from the spice mixture.

Step 4

Add the coriander seeds, cumin powder, and the remaining lemon juice to the pan. Stir well and cook for another 3 minutes.

Step 5

Place the gourami fish into the pan, spooning the spice mixture over the fish. Add the remaining red and yellow bell pepper slices, ensuring they are coated with the sauce.

Step 6

Cover the pan and let the fish cook for about 12-15 minutes, turning once halfway through the cooking time. Ensure the fish is fully cooked and the bell peppers are tender.

Step 7

Garnish the dish with fresh basil leaves and season with additional sea salt and black pepper to taste.

Step 8

Serve hot, accompanied by whole grain bread or a side salad, for a complete Mediterranean-style meal.

Nutrition Facts

Serving size	1365.8 grams (1365.8g)

Amount per serving	% Daily Value*
Calories	1181

Total Fat 54.70g	70%
Saturated Fat 9.40g	47%
Polyunsaturated Fat 4.10g
Cholesterol 286mg	95%
Sodium 4945mg	215%
Total Carbohydrate 85.40g	31%
Dietary Fiber 12.70g	45%
Total Sugars 32.60g
Protein 101.50g	203%

Vitamin D 952IU	4760%
Calcium 301mg	23%
Iron 15mg	82%
Potassium 3581mg	76%

*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: 39.7%

Protein: 32.7%

Carbs: 27.6%