Ingredients:
- 4 whole herrings, cleaned, heads and fins removed , making sure roe is included (about 8 oz each)
- nonstick cooking spray
Directions:
- Pre-heat oven to 350°F Spray baking dish with non-stick spray.
- Bring the milk to a boil and add roe. Simmer for 5 minutes. Drain, reserving the milk. Finely chop the roe and reserve.
- Open the fish out on a board, inner side down and press lightly down the middle to loosen the backbone. The backbone should be pulled away gently. Discard. Turn herrings over.
- Combine the breadcrumbs, onion and the reserved roe. Spread mixture on the opened herrings. Fold together and lay, folded, in baking dish.
- Cover and bake for 20 minutes until tender.
- While the herrings bake, combine butter, flour and reserved milk in a saucepan. Whisk together until smooth. Heat, whisking constantly, over medium heat, until sauce thickens and boils. Reduce heat and simmer for 1-2 minutes, making sure sauce does not burn.
- Stir in the mustard and vinegar and serve alongside the herrings.
- If English mustard is unavailable, use any mustard with a definite bite to offset the oiliness of the flesh.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 263.54 Kcal (1103 kJ) | ||
| Calories from fat | 137.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.27g | 23% | |
|---|---|---|---|
| Cholesterol | 61.32mg | 20% | |
| Sodium | 264.94mg | 11% | |
| Potassium | 472.3mg | 10% | |
| Total Carbs | 16.19g | 5% | |
| Sugars | 6.97g | 28% | |
| Dietary Fiber | 1.2g | 5% | |
| Protein | 14.1g | 28% | |
| Vitamin C | 1.2mg | 2% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.1mg | 6% | |
| Calcium | 225.5mg | 23% | |
| Amount Per 100 g | |||
| Calories | 117.43 Kcal (492 kJ) | ||
| Calories from fat | 61.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.81g | 23% | |
|---|---|---|---|
| Cholesterol | 27.32mg | 20% | |
| Sodium | 118.05mg | 11% | |
| Potassium | 210.45mg | 10% | |
| Total Carbs | 7.21g | 5% | |
| Sugars | 3.1g | 28% | |
| Dietary Fiber | 0.53g | 5% | |
| Protein | 6.28g | 28% | |
| Vitamin C | 0.6mg | 2% | |
| Iron | 0.5mg | 6% | |
| Calcium | 100.5mg | 23% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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