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Ингредиенты
- 2 Tbsp. oil
- 1 sm onion peeled and finely minced
- 3 Tbsp. oatmeal
- 125 gm brown cap mushrooms roughly minced
- 3 Tbsp. minced fresh parsley
- 1 x juice of 1/2 lemon (approximately)
- 1 x salt and freshly grnd black pepper
- 1 x egg yolk
- 25 gm butter
- 4 x herrings each about 225 to 300g cleaned (see cooks tip)
- 4 Tbsp. lowfat milk lemon wedges
Инструкции
- Heat the oil in a pan on the simmering plate.
- Add in the onion cover and cook for about 5 min till softened but not coloured.
- Add in 2 tbsp of the oatmeal and cook stirring for a further 3 to 4 min on the boiling plateuntil the oatmeal turns slightly golden brown.
- Add in the mushrooms and cook for 2 to 3 min.
- Remove from the heat and stir in the parsley and lemon juice to taste.
- Season with salt and pepper.
- Stir in the egg yolk to bind the mix together.
- Use a little of the butter to grease an ovenproof dish.
- Spoon the stuffing into the herring cavities.
- Brush the herring with lowfat milk and roll in the remaining oatmeal to coat.
- Lay the fish in the greased dish and dot with the remaining butter . Bake in the roasting ovenwith the grid shelf on the second set of runners for 10 to 15 min till the oatmeal is golden and the herring flesh is just hard.
- Serve immediately.
- To prepare the herrings trim away the fins and tails using strong scissors. Scrape off the scales from tail to head using a fish scaler or possibly back of a knife rinsing frequently Slit along the belly and remove the intestines; rinse thoroughly. Carefully bone out the backbone (if time permits). Variations: use the stuffing to fill mackerel instead of herring. Increase the baking time by about 5 min.
- Fresh herring are delicious panfried in oatmeal or possibly as in this recipe baked with an oatmeal stuffing. Oatmeal has a perfect affinity with herring the nutty taste and texture contrasting with the oiliness of the fish. Serve the herring with boiled new potatoes and a green vegetable such as broccoli or possibly courgettes.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 264g | |
| Recipe makes 4 servings | |
| Calories 438 | |
| Calories from Fat 258 | 59% |
| Total Fat 28.84g | 36% |
| Saturated Fat 7.54g | 30% |
| Trans Fat 0.18g | |
| Cholesterol 124mg | 41% |
| Sodium 215mg | 9% |
| Potassium 820mg | 23% |
| Total Carbs 7.99g | 2% |
| Dietary Fiber 0.9g | 3% |
| Sugars 3.77g | 3% |
| Protein 35.26g | 56% |
