Delicious BBQ Steamed Herring Fillet
Nutritional value per serving
Calories220kcal
Carbs0gram
Fat12gram
Protein25gram
Ingredients
- Fresh herring fillet (skin-on, boneless)2 pieces
- Olive oil1 tbsp
- Fresh lemon juice1 tbsp
- Garlic (minced)1 clove
- Fresh dill (chopped)1 tbsp
- Saltto taste n/a
- Black pepper (freshly ground)to taste n/a
This BBQ steamed herring fillet recipe is a delightful way to enjoy fresh fish with smoky BBQ flavors while keeping the fish tender and juicy. Herring is a nutritious fish rich in omega-3 fatty acids, making it a great choice for a healthy meal. Steaming the fillet on a BBQ grill infuses it with a subtle smoky aroma without drying the fish out. The recipe uses simple ingredients and straightforward steps, making it perfect for home cooks with basic kitchen tools. The total approximate cost of ingredients is $8 USD, €7.5 EUR, £6 GBP, and ₹650 INR. The dish provides about 220 kcal per serving, making it light and suitable for a balanced diet focusing on moderate protein and healthy fats. Difficulty level is easy, and total time required is about 25 minutes including preparation. Food safety is emphasized with recommended internal cooking temperature and handling tips to ensure a delicious and safe meal every time.
Preparation instructions
Prepare the marinade
1In a small bowl, mix olive oil, fresh lemon juice, minced garlic, chopped dill, salt, and freshly ground black pepper. This marinade will add bright and fresh flavors to the herring fillets.
Marinate the herring fillets
2Place the herring fillets in a shallow dish, skin side down. Pour the marinade over the fillets and gently spread it evenly. Cover and refrigerate for 10-15 minutes to let the flavors infuse the fish.
Preheat the BBQ grill
3Preheat your BBQ grill to medium heat (about 175°C or 350°F). Clean and oil the grill grates to prevent sticking of the fish.
Prepare the BBQ steaming setup
4Place a grilling tray or shallow metal pan on the grill and add a small amount of water or white wine to create steam. You can also use a disposable foil pan. The purpose is to steam the fish gently on the BBQ.
Steam the herring fillets on BBQ
5Place the marinated herring fillets skin side down on a wire rack or grilling basket above the steaming liquid. Close the BBQ lid and steam for about 10-12 minutes. The fish should be opaque and flake easily with a fork. The recommended safe internal temperature for cooked fish is 63°C (145°F). Use a food thermometer to check.
Cooking Tips
-Use fresh herring fillets and smell them before cooking; they should smell like the sea, not fishy.
-If you don't have a BBQ steaming setup, you can steam the herring fillets in a steamer basket on the stovetop.
-Avoid cross-contamination by using separate utensils and cutting boards for raw fish and other ingredients.
-Marinate the fish no longer than 15 minutes to prevent it from becoming mushy.
Equipment Needed
- BBQ grill
- Grill grates
- Grill basket or wire rack
- Small bowl for marinade
- Food thermometer
- Tongs or spatula
Grocery Shopping List
- [ ] Fresh herring fillets (2 pieces, skin-on, boneless) ~ $6.00
- [ ] Olive oil (small bottle) ~ $2.00
- [ ] Fresh lemon (1) ~ $0.50
- [ ] Garlic (1 bulb) ~ $0.30
- [ ] Fresh dill (small bunch) ~ $1.00
Tips: Choose herring fillets that are shiny and moist. Pick firm and bright green dill. Select a fresh lemon without blemishes. Garlic should feel firm and fresh.
FAQ
How do I know when the herring fillet is cooked properly?
The herring is cooked when its flesh is opaque, flakes easily with a fork, and reaches an internal temperature of 63°C (145°F) measured with a food thermometer.
Can I substitute herring with another fish?
Yes, you can use other firm, oily fish like mackerel or salmon. Adjust cooking time as needed since thickness may vary.
Is it safe to cook fish on a BBQ?
Yes, as long as you cook it to the recommended internal temperature, and avoid cross-contamination by using separate utensils and cleaning surfaces.
How can I avoid fish sticking to the grill?
Make sure the grill grates are clean and well oiled before placing the fish. Using a grilling basket or foil can also help prevent sticking.