Grilled herrings with mustard & basil dressing

Gluten Free
Dairy Free
Health score
27%
Grilled herrings with mustard & basil dressing
13 min.
4
253kcal

Suggestions


Grilled herrings with mustard and basil dressing is a flavorful and healthy dish that’s perfect for any meal of the day. With a light yet satisfying texture, this recipe is not only gluten-free and dairy-free but also packs a punch in terms of taste. The combination of smoky grilled fish and the tangy, zesty dressing makes each bite an exciting experience for your taste buds.

The herrings, cooked to perfection on the grill, are complemented by a vibrant dressing made from fresh basil, wholegrain mustard, and honey. The lemon zest and juice add a refreshing burst of citrus that balances out the richness of the fish. This dish is ideal for those looking for a quick and nutritious meal, as it takes just 13 minutes to prepare. Whether you're hosting a dinner or simply want a healthy lunch option, this recipe is sure to impress.

What’s more, with just a few simple ingredients and minimal equipment needed, you can have a satisfying meal without the fuss. The grilled herring fillets are firm and flaky, making them a great choice for anyone craving a lighter yet hearty protein source. So, grab your grill, gather the ingredients, and get ready to enjoy a deliciously nutritious dish that’s both easy to make and full of flavor!

Ingredients

  • 300 herring fillets 
  • tbsp olive oil extra virgin extra-virgin
  • tbsp coarse mustard 
  • large bunch basil 
  • tsp clear honey 
  •  lemon zest grated

Equipment

  • bowl
  • whisk
  • grill

Directions

  1. Heat grill to its highest setting. Rinse the fish under running cold water to dislodge any loose scales.
  2. Brush with a little of the oil and season lightly. Grill for 6-8 mins, or until cooked; the eye should be white, the skin well browned and the flesh firm and opaque.
  3. Meanwhile, make the dressing: whisk the mustard, basil, honey, lemon zest and juice and remaining oil together in a small bowl, and season. Once the fish is cooked, spoon the dressing over and serve.

Nutrition Facts

Calories253kcal
Protein21.94%
Fat74.7%
Carbs3.36%

Properties

Glycemic Index
38.57
Glycemic Load
0.79
Inflammation Score
-3
Nutrition Score
13.704347921454%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:253.32kcal
12.67%
Fat:21.05g
32.39%
Saturated Fat:3.48g
21.76%
Carbohydrates:2.13g
0.71%
Net Carbohydrates:1.62g
0.59%
Sugar:1.61g
1.79%
Cholesterol:45mg
15%
Sodium:150.52mg
6.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.91g
27.82%
Vitamin B12:10.27µg
171.25%
Selenium:29.96µg
42.79%
Vitamin D:3.15µg
21%
Vitamin E:2.86mg
19.1%
Phosphorus:186.47mg
18.65%
Vitamin K:16.92µg
16.11%
Vitamin B3:2.48mg
12.42%
Vitamin B6:0.24mg
11.89%
Vitamin B2:0.18mg
10.77%
Potassium:265.85mg
7.6%
Magnesium:29.14mg
7.29%
Iron:1.11mg
6.14%
Vitamin B1:0.08mg
5.65%
Zinc:0.81mg
5.43%
Calcium:53.27mg
5.33%
Vitamin B5:0.52mg
5.16%
Copper:0.08mg
4.21%
Manganese:0.08mg
4.09%
Vitamin A:181.32IU
3.63%
Vitamin C:2.86mg
3.47%
Folate:9.61µg
2.4%
Fiber:0.52g
2.07%