CALORIE COUNT: 350
Ah, the underrated, overlooked herring. They fill our waters and are modest, inexpensive, and a fine way to get your omega-3 fix.
2 herring fillets (about 31/2 ounces/100g)
Scant 1 ounce/25g whole blanched almonds
A handful of fresh flat-leaf parsley, chopped
1/2 teaspoon grated orange zest
1 clove garlic, minced
1/2 teaspoon ground cumin
A pinch of red pepper flakes
Juice of 1/2 lemon
Salt and pepper
Lemon wedges, for serving
Preheat the oven to 350°F. Wash the herring, dry, and set to one side. Combine the almonds, parsley, orange zest, garlic, cumin, red pepper flakes, and lemon juice in a mini food processor and pulse to a paste. Season. Rub the fish with the paste and place in a small shallow roasting pan. Bake for 8 to 10 minutes, till the fish is cooked through. Serve with plenty of lemon.
NB
HERRING PROVIDES HIGH-QUALITY PROTEIN AND GOOD FATS FOR LITTLE COST.
Or rub with 1 tablespoon store-bought tapenade instead of the almond paste.
CALORIE COUNT: 246
Or coat with the juice of 1 lime, roll in 2 teaspoons all-purpose flour, and season with plenty of cracked black pepper and salt.
CALORIE COUNT: 289
Or coat with a mixture of 1 tablespoon steel-cut oats, 2 teaspoons Dijon mustard, and 1/2 teaspoon honey for a honey-mustard crust.