Mediterranean-style herring linguine

herring linguine

Serves 4-6

  • 500 g dried linguine

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 2 cloves garlic, peeled and finely sliced

  • 1 fresh red chilli, finely sliced

  • 1 tablespoon small capers

  • 1 small bunch fresh flat-leaf parsley, leaves picked and finely chopped, stalks finely sliced

  • 4 x 40 g herring fillets, from sustainable sources, ask your fishmonger, skin on, scaled and pin-boned, cut into 2cm strips

  • 1 small handful vine cherry tomatoes, quartered

  • 1 lemon

  • 1 knob butter, optional

Add the linguine to a pan of boiling salted water and cook according to packet instructions.



Meanwhile, put a large frying pan on a high heat and add a few good lugs of olive oil. Once hot, add the garlic, chilli, capers and parsley stalks. Cook for a couple of minutes until just starting to colour. Add the herring strips to the pan and cook for 2 minutes. They will start to break up but don't worry. Add the tomatoes and squeeze in the juice of a lemon.



Use tongs to transfer the cooked linguine straight into the frying pan, bringing a little of the cooking water with it. Add the butter, if using, and toss everything together in the pan. Have a taste, season with salt and pepper, add most of the parsley leaves and a lug of extra virgin olive oil. Mix again – use tongs if you need to – then transfer to a large platter. Scatter over the remaining parsley leaves and whack it in the centre of the table so everyone can tuck straight in.

Nutritional Information

Mediterranean-style herring linguine

With cherry tomatoes, parsley and chilli

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This herring pasta is great for so many reasons – it's really cheap, mega tasty and good for you!
Serves 4-6
20m
Super easy
Print this recipe
Method

Herring is one of my favourite fish in the sea and it's dead cheap, so it's a real 'value' fish. And cooking it like this makes it stretch much further, making it even better value for money. Places like Sweden revere it but in British seas, about 97% gets taken elsewhere or turned into fertiliser or fish feed. I reckon half the reason we've fallen out of love with herring is because we've become quite lazy and don't like the thought of getting rid of all those bones. Well I've got a solution, simply trim down the fillet on either side of the bones to give you two sort of goujons, and chuck the bony bit away. Your fishmonger should be able to do it for you. Because cod and haddock normally feed on herring, as their numbers deplete, the numbers of herring are obviously rising. So we really need to be eating further down the food chain! Also, because herring feed on plankton and so on, they're the ones that are really full of those omega 3s, vitamin D and all that other good stuff.

Add the linguine to a pan of boiling salted water and cook according to packet instructions.

Meanwhile, put a large frying pan on a high heat and add a few good lugs of olive oil. Once hot, add the garlic, chilli, capers and parsley stalks. Cook for a couple of minutes until just starting to colour. Add the herring strips to the pan and cook for 2 minutes. They will start to break up but don't worry. Add the tomatoes and squeeze in the juice of a lemon.

Use tongs to transfer the cooked linguine straight into the frying pan, bringing a little of the cooking water with it. Add the butter, if using, and toss everything together in the pan. Have a taste, season with salt and pepper, add most of the parsley leaves and a lug of extra virgin olive oil. Mix again – use tongs if you need to – then transfer to a large platter. Scatter over the remaining parsley leaves and whack it in the centre of the table so everyone can tuck straight in.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 334
    17%
  • Carbs 21.2g
    8%
  • Sugar 1.1g 1%
  • Fat 17.3g 25%
  • Saturates 3.9g 20%
  • Protein 22.1g 49%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 500 g dried linguine

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 2 cloves garlic, peeled and finely sliced

  • 1 fresh red chilli, finely sliced

  • 1 tablespoon small capers

  • 1 small bunch fresh flat-leaf parsley, leaves picked and finely chopped, stalks finely sliced

  • 4 x 40 g herring fillets, from sustainable sources, ask your fishmonger, skin on, scaled and pin-boned, cut into 2cm strips

  • 1 small handful vine cherry tomatoes, quartered

  • 1 lemon

  • 1 knob butter, optional