Herring with Orange and Rosemary

Posted in General, Recipes

Herring with Orange and Rosemary

 

 

 

 

 

 

 

Ingredients

4 x 115g (4oz) herring or mackerel fillets
2 x 15ml spoon (2 tablespoons) plain flour
salt and black pepper
juice of 1 orange
1 x 15ml spoon (1 tablespoon) fresh rosemary sprigs
150ml (5 fl oz) fish stock

ServesΒ 4

NUTRITIONAL VALUES PER PORTION (APPROX) 270 Kilocalories;
23g Protein; 17g Fat; 7g Carbohydrate; 0g Fibre.

Method

Dust the fish in seasoned flour.Β  Place the orange juice, rosemary and stock in a pan and bring to the boil.

Add the fish, reduce the heat and poach for 8-10 minutes.

Serve with a rice salad and lettuce.