Grilled oatmeal herring with red onion and spinach recipe

12 ratings Rate
  • 5 mins to prepare and 15 mins to cook
  • 441 calories / serving
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GrilledOatmealHerring with RedOnion&Spinach HERO

Open the herring skin-side up and flatten out the fish. Turn over, then spread the flesh side with mustard and press in the oats.

Place under a hot grill, oat-side down for 4-5 minutes, then turn the fish over and grill for another 2-3 minutes to brown the oats

Mean while, peel and slice the onion into thin rings and add to a pan with half the oil, cook for 5 minutes until softened

In a separate pan, with the spinach with the remaining oil, drain and arrange on plates, sprinkle onions on top and squeeze over the lemon juice

Place the herring oat-side up on the spinach and sprinkle with capers.

 

 


  • Ingredients

  • 2 whole herring and boned, with head, tail and fins removed
  • 3tsp Dijon mustard
  • 3tbsp porridge oats
  • 1 large onion
  • 1tbsp olive oil
  • 250g spinach
  • juice of half a lemon
  • 1 heaped tsp of tesco nonpareille capers
  • Energy 1840kj 441kcal 22%
  • Fat 25g 35%
  • Saturates 5g 26%
  • Sugars 6g 7%
  • Salt 1.1g 18%

of the reference intake
Carbohydrate 21.8g Protein 28.9g Fibre 7.2g

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