Herrings with a peppercorn oatmeal crust

Herrings with a peppercorn oatmeal crust

Category: Breakfast | Serves: 2

Prep time: 10-15 minutes | Cooking time: 4-6 minutes

Ingredients

25g (1oz) medium oatmeal

1 tablespoons fresh flat-leaf parsley

1 teaspoon finely grated lemon zest

Freshly ground black pepper, to taste

2 whole fresh herrings (each about 225-250g/8-9oz whole/unprepared weight), filleted

1 1/2 teaspoon olive oil

Lemon wedges and watercress, to garnish

  1. Cover a grill rack with foil; preheat grill to medium-high. Combine oatmeal, chopped parsley, lemon zest and black pepper in a small bowl; mix well.
  2. Rinse fish fillets; pat them dry. Smear fleshy side of fillets with olive oil; place fish fillets, flesh-side up, on prepared rack in grill pan. Sprinkle oatmeal mixture evenly over herring fillets; pat it down lightly.
  3. Grill fillets (about 10cm/4in from heat) for 4-6 minutes, without turning, until cooked and flesh just flakes when tested with a fork.
  4. Carefully transfer fish fillets to warmed plates. Garnish with lemon wedges and watercress; serve immediately with thin slices of wholemeal bread, if desired.

Variations

  • Other oily fish like mackerel can be substituted for the herrings. Try using orange zest or lime zest in place of the lemon zest.

Whilst the added fat in this dish is low, it has a high/red traffic light for fat. This is mainly due to the naturally occurring oil in the fish, which has been shown to be beneficial to heart health.

Nutritional information

Herring Peppercorn