Grilled herring fillet

Grilled Herring Fillets with Fried Beans and Fresh Salad

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 4

Welcome to my kitchen! Today, we will indulge in a simple yet flavorful recipe: grilled herring fillets accompanied by fried beans and a fresh salad. This dish is perfect for a quick, healthy, and delicious dinner. Herring is a fish rich in omega-3 fatty acids, and the combination with red beans and green salad will provide us with a balanced and nutrient-packed meal.

The history of this dish is fascinating, rooted in culinary traditions from various corners of the world, where fish is an essential source of nourishment. Herring, with its slightly salty taste and delicate texture, becomes a star ingredient when grilled, while the red beans add a touch of heartiness and an excellent source of plant-based protein.

Ingredients:

4 pieces of frozen herring fillets (approximately 450 g)
salt, to taste
pepper, to taste
1 tablespoon dried rosemary
1 can of red kidney beans (approximately 400 g), pre-cooked
2 tablespoons olive oil
1 head of green lettuce
For the dressing:
1 tablespoon olive oil
1 tablespoon mayonnaise
1 tablespoon yogurt
juice of 1/2 lemon

Step 1: Preparing the Fish
The first step is to prepare the herring fillets. Remove the fish from the freezer and let it thaw. Once thawed, rinse the fillets under cold running water and pat them dry with a paper towel. This will help remove excess moisture and allow the seasonings to adhere better.

Season the fillets with salt, pepper, and dried rosemary. The rosemary will pair perfectly with the fish's flavor and give it a Mediterranean touch. If you have fresh rosemary, feel free to use it, but remember that it is more potent in flavor.

Step 2: Preparing the Fried Beans
While preparing the fish, let’s focus on the red beans. Open the can of beans and rinse them well under cold water to remove any excess salt or preservatives. Using an immersion blender, puree the beans until smooth. If you prefer a more rustic texture, leave some whole beans.

In a saucepan, heat 2 tablespoons of olive oil over medium heat. Add the bean puree and fry for about 5-7 minutes, stirring constantly. Season with salt and pepper to taste. This fried bean mixture will add a rich flavor and creamy texture that pairs perfectly with the herring.

Step 3: Preparing the Salad
Meanwhile, let’s take care of the salad. Wash the green lettuce leaves thoroughly and tear them into smaller pieces. A fresh salad will add a crunchy note and perfectly complement our dish.

For the dressing, combine in a small bowl 1 tablespoon of olive oil, 1 tablespoon of mayonnaise, 1 tablespoon of yogurt, and the juice of 1/2 lemon. Mix well until you achieve a smooth emulsion. The dressing will provide a pleasant acidity and creaminess that will make the salad even more delicious.

Step 4: Grilling the Fish
Now it’s time to cook the herring fillets! Preheat the stovetop grill to medium heat. Carefully place the herring fillets on the grill and cook for about 4-5 minutes on each side, or until the fish is tender and flakes easily with a fork. The grilling will add a delicious smoky flavor that will elevate this dish to a true feast.

Step 5: Assembling the Dish
Once all components are ready, it’s time to plate. On a serving platter, place a portion of the bean puree, top it with the herring fillet, and add the fresh salad drizzled with dressing alongside. This presentation not only looks appealing but also offers a variety of tastes and textures.

Serving Suggestions:
This dish can be served with a slice of lemon for an extra touch of acidity or with a side of toasted bread to add a contrast of textures. Additionally, a bottle of dry white wine will pair perfectly with the fish's flavors.

Frequently Asked Questions:
1. Can I use fresh fish fillets instead of frozen?
Absolutely! Fresh fillets will have a more intense flavor, but be sure to cook them carefully to avoid drying out.
2. Is it possible to substitute red beans with another type of bean?
Certainly! White beans or chickpeas are excellent alternatives.
3. Can I prepare this dish in advance?
Yes, you can prepare the bean puree and dressing a day ahead. Just ensure everything is well covered and stored in the refrigerator.

Calories and Nutritional Benefits:
This recipe is not only delicious but also healthy. One serving contains approximately 300 calories, being rich in protein from the herring and red beans. Herring is an excellent source of omega-3 fatty acids, which contribute to cardiovascular health, while red beans provide essential fiber and vitamins.

Customized Variation:
If you want to experiment with flavors, try adding some bell pepper slices to the salad or even a few olives for an extra burst of flavor. Also, for a more exotic dressing, you can replace the mayonnaise with tahini.

I invite you to try this recipe for grilled herring fillets with fried beans and green salad! It’s a combination that will delight your taste buds and bring a touch of joy to every meal. Enjoy your meal!