Healthy living
Healthy eating
Baked stuffed herrings
Fresh herrings are delicious and they're good for you too because they are an excellent source of polyunsaturated omega-3 oils
Cooking Time
20 minutes
Serves
Four
Ingredients
4 medium-sized fresh herrings
2 tsp lemon juice
Freshly ground black pepper
4 large sheets aluminium foil
Stuffing:
30 ml (2 tbs) vegetable oil
170 g (6oz) mushrooms
1 small onion
5 ml (1 tsp) lemon juice
2 tbsp chopped parsley
How to prepare the fish
1. Gut the herrings, remove the heads, fins and backbones, or have your fishmonger do this for you.
2. Rinse them well under cold water and pat dry on kitchen paper. Rub the 2 tsp lemon juice into the inside fleshy part of each herring. Season with black pepper.
How to prepare the stuffing
1. Slice the mushrooms finely and place in a frying pan with the oil.
2. Chop the onion and add to the pan along with the lemon juice. Fry over a low heat for about 4-5 minutes until the onion is softened.
3. Remove from the heat, stir in the parsley and season to taste.
4. Place each herring on a rectangle of foil large enough to wrap all around it.
5. Divide the stuffing between the four fish, spreading it evenly over the inside. Fold the herrings over into their original shape. Seal the foil parcels by squeezing the foil together at the top and ends so the steam created during cooking will not escape.
6. Place in a baking tin or fireproof dish and bake at 180 C (350 F) (Gas 4) for about 20 minutes
To test if they are cooked, carefully open one parcel and pierce the herring with the point of a sharp knife. Transfer each herring to a warmed plate and garnish with a lemon twist.
Nutritional ValuesKcals 132
Fat 10g
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.