Healthy Recipes

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Fried Marinated Herrings

   


This is an easy-to-prepare and quick meal. Marinating the herrings in sake and soy sauce adds extra flavour.

Ingredients
2 large or small 4 herrings, gutted and boned 2 tbsp plain flour
2 tbsp vegetable oil

(Ingredients for the marinade)
4 tsp sake (Japanese rice wine)
4 tsp soy sauce

(Ingredients for the dressing)
4 tsp soy sauce
2 tsp wine vinegar
1 tsp caster (castor) sugar*

(*Castor/caster sugar in the UK, and sold as Superfine sugar in USA, is so called because the grains are so small, it will fit through a sugar caster or sprinkler. Caster sugar is normally made from white refined sugar, and has no nutritional value. You can make your own caster sugar using more healthy sugar alternatives, eg. Muscovado sugar. You will need to grind the Muscovado sugar granules in a food processor for a few minutes. Let the sugar dust settle for several seconds before opening the food processor.)

Method
1. Mix together the sake and soy sauce, then pour over the herrings and marinate for 30 minutes, turning 2 or 3 times.
2. Meanwhile, make the dressing by mixing the soy sauce, vinegar and sugar in a bowl.
3. Wipe the herrings with absorbent kitchen paper and then coat with the flour.
4. Heat the vegetable oil in a frying pan and fry the herrings for about 3 minutes on each side or until the flour coating is golden brown. Serve with rice and a vegetable dish.

Nutritional value
Protein: Medium
Saturated Fat: Low
Unsaturated fat: Low
Glycaemic Index: Low
Insoluble Fibre: Medium
Cholesterol: Low
Anti-Oxidant level: Medium

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