EatSmarter exclusive recipe

Asian-Style Herring

with Ginger, Star Anise and Chiles
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Asian-Style Herring

Asian-Style Herring - A new angle on herring -- spicy and exotic

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Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 d 40 min.
Ready in
Calories:
417
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fresh herrings are also called green herrings. But that is not the reason why we have the green light here, but because of the high content of valuable omega-3 fatty acids. They protect the heart and blood vessels, lower cholesterol levels and blood pressure. The Asian-spiced herring also provides plenty of valuable protein and a number of vitamins and minerals.

Wholemeal bread is the ideal accompaniment to Asian herring. This makes the rather high-fat dish richer in fibre and makes you feel fuller for longer.

1 piece contains
(Percentage of daily recommendation)
Calorie417 kcal(20 %)
Protein31 g(32 %)
Fat30 g(26 %)
Carbohydrates5 g(3 %)
Sugar added1 g(4 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D39 μg(195 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0.2 mg(18 %)
Niacin10 mg(83 %)
Vitamin B₆0.4 mg(29 %)
Folate9 μg(3 %)
Pantothenic acid1.2 mg(20 %)
Biotin14.3 μg(32 %)
Vitamin B₁₂12 μg(400 %)
Vitamin C2 mg(2 %)
Potassium501 mg(13 %)
Calcium109 mg(11 %)
Magnesium54 mg(18 %)
Iron1.8 mg(12 %)
Iodine32 μg(16 %)
Zinc1.8 mg(23 %)
Saturated fatty acids5.6 g
Uric acid362 mg
Cholesterol159 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 fresh Herring (ready to cook)
salt
peppers
2 tablespoons Pastry flour
3 tablespoons vegetable oil
2 Red onions
1 piece fresh ginger (about 35 grams)
1 stalk Lemongrass
3 Lime leaves
1 red chile pepper
¾ cup White vinegar
3 tablespoons cane sugar
2 tablespoons soy sauce
2 Star anise
6 allspice
5 white peppercorns
How healthy are the main ingredients?
gingersoy sauceHerringsalt
Preparation

Kitchen utensils

1 Pot, 1 large Skillet, 1 deep Casserole dish (or large bowl), 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Slotted spatula

Preparation steps

1.
Asian-Style Herring preparation step 1

Rinse herring thoroughly, inside and out, then pat dry and season with salt and pepper. Coat lightly with flour, tapping off excess.

2.
Asian-Style Herring preparation step 2

Heat oil in a large pan over medium-high heat. Cook herring until lightly browned, about 4 minutes per side.

3.
Asian-Style Herring preparation step 3

Transfer fish to a deep baking dish or bowl. Let cool slightly.

4.
Asian-Style Herring preparation step 4

Peel onions and thinly slice. Peel and thinly slice ginger root. Peel outer layers from lemongrass and cut inner part into small pieces. Rinse lime leaves, shake dry and cut into smaller pieces if desired. Rinse chile, wipe dry and halve lengthwise. If you prefer less heat, remove seeds and ribs.

5.
Asian-Style Herring preparation step 5

In a pot, combine vinegar, 200 ml (approximately 1 cup) water, 1 teaspoon salt, the sugar, soy sauce, onions, ginger, lemongrass, lime leaves and chile. Add star anise, allspice and peppercorns and bring to a boil, then simmer over low heat for 10 minutes. Remove from heat and let cool for about 5 minutes.

6.
Asian-Style Herring preparation step 6

Pour the warm marinade evenly over the fish and let cool completely. Cover with plastic wrap and let marinate in the refrigerator for 2 days before serving.