Oatmeal Herrings with Peppers and Anchovies
|Herrings||1 1⁄2 Kilogram, cleaned (4 pieces, 350 gram each)|
|Lean back bacon rashers||2|
|Skimmed milk||300 Milliliter|
|Coarse oatmeal||150 Gram|
|Olive oil spray||1|
|Onion||1 Large, finely sliced|
|Garlic||3 Clove (15 gm), finely chopped|
|Dry martini||3 Tablespoon|
|Roasted red peppers||145 Gram, drained and dried on kitchen paper (jarred)|
|Sun dried tomatoes||145 Gram, drained and dried on kitchen paper (jarred)|
|Plum tomatoes||700 Gram, peeled and chopped|
|Chopped marjoram leaves||1 Teaspoon|
|Chopped canned capers||1 Teaspoon|
|Canned anchovy fillets||2 , drained, rinsed and chopped|
|Black olives||16 , pitted and halved|
Preheat the oven to 200°C/400°F/gas mark 6.
Make 2 diagonal slashes in each side of each herring.
Cut each rasher of bacon into 8 pieces and insert into the slashes in the herrings.
Dip the herrings in the milk, then smother all over with the oatmeal.
Lightly spray a frying pan with olive oil and heat.
Add the onion and garlic and cook until the onion is softened but still without colour.
Add the Martini, red peppers and sun-dried tomatoes, plum tomatoes, marjoram, capers, anchovies and olives.
Simmer for 10 minutes.
Tip this mixture into a baking dish, big enough to accommodate the 4 herrings.
In the same frying pan, spray with a little more olive oil and pan-fry the herrings for 1 minute on each side.
Remove the herrings and place on the pepper mix and bake for 20 minutes.
Calories 510 Calories from Fat 177
% Daily Value*
Total Fat 21 g32.6%
Saturated Fat 3.7 g18.7%
Trans Fat 0 g
Cholesterol 108.8 mg36.3%
Sodium 936.5 mg39%
Total Carbohydrates 41 g13.8%
Dietary Fiber 5.2 g20.7%
Sugars 16.6 g
Protein 40 g79.8%
Vitamin A 33.1% Vitamin C 52.7%
Calcium 37.3% Iron 79.1%
*Based on a 2000 Calorie diet