This recipe for Oaty Herrings combines two really good foods. The beneficial oils in the herring are beautifully counterbalanced by the slow energy release oats which go lovely and crunchy when cooked. Herrings are one of the more economical fish and they are threatened by overfishing. They are easier to use as fillets than as whole fish. This method is also a perfect way to cook mackerel or any oily fish. Serve it with fresh green salads or some fruity salsas. It's also really good with horseradish or even beetroot.
Preparation time: 5 minutes
Cooking Time: 20 minutes
Serves: 4 people
Energy: 261 calories per serving
Equipment:
Plate
Mixing bowl
Baking sheet
Ingredients:
4 Herring fillets
2 Tablespoon skimmed milk
2 tsp Dijon mustard
½ cup/50g rolled oats
Salt and black pepper
Chopped fresh parsley
Lemon wedges to serve
Directions:
Pre-heat the oven to 200°C
Mix together the milk and mustard
Season the oats and put onto a plate
Coat each fillet first with the milk and mustard mixture, then with the oats (It might be easier to use a pastry brush for the milk/mustard).
Place the fillets on the baking tray and place in the oven to bake for 20 minutes.
Before serving sprinkle with chopped parsley.
Serve with lemon wedges.
