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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