Healthy Steamed Herring Fillet with Lemon and Herbs
Nutritional value per serving
Calories250kcal
Carbs3gram
Fat15gram
Protein20gram
Ingredients
- Fresh herring fillets (skin-on)2 pieces
- Fresh lemon juice1 tbsp
- Fresh dill, chopped (or parsley)1 tbsp
- Olive oil1 tbsp
- Salt0.5 tsp
- Black pepper, freshly groundto taste n/a
- Water (for steaming)500 ml
Discover how to cook steamed herring fillet in a healthy and delicious way using simple ingredients and straightforward techniques perfect for everyday cooking. This recipe requires minimal prep and cooks quickly, making it ideal for anyone looking for a nutritious meal. The entire dish costs approximately $8 USD (7€ / £6 / ₹600) and contains roughly 250 kcal per serving. It suits a pescatarian and low-fat diet and takes only 20 minutes total. The recipe's difficulty is easy, suitable for cooks of all levels.
Preparation instructions
Prepare the fish and marinade
1Rinse the herring fillets under cold running water and pat dry with paper towels. Place them in a shallow dish. Drizzle with fresh lemon juice, sprinkle with salt, pepper, and chopped dill. Let them marinate briefly for 5 minutes while preparing the steamer.
Set up the steamer
2Fill a pot with about 500 ml of water. Ensure the water level is below the steaming basket or rack. Bring the water to a gentle boil over medium-high heat.
Steam the herring
3Place the marinated herring fillets on a heat-safe plate that fits inside the steamer basket. Carefully place the plate in the steamer basket. Cover the pot with a tight-fitting lid. Steam for 7-10 minutes, until the fish is opaque and flakes easily with a fork.
Check doneness and serve
4Confirm the internal temperature of the herring has reached at least 63°C (145°F) using a food thermometer to ensure safe consumption. Once done, carefully remove the plate from the steamer. Drizzle olive oil over the fillets and garnish with extra fresh dill or lemon slices, if desired. Serve immediately.
Cooking Tips
-Always use a clean plate and utensils when handling raw fish to prevent cross-contamination.
-If you do not have a steamer basket, use a metal colander or sieve that fits inside your pot without touching the water.
-For a different flavor, try adding sliced ginger or garlic to the marinade.
-Do not overcook the fish, as it can become dry. Check for doneness starting at 7 minutes.
Equipment needed
- Pot with lid
- Steamer basket or heat-safe steaming rack
- Food thermometer
- Heat-safe plate
- Mixing bowl or dish for marinating
- Tongs or oven mitts
Grocery Shopping List
- [ ] Fresh herring fillets (2 pieces) – approx. $5 Choose fillets that smell fresh, not fishy, with shiny skin and firm flesh.
- [ ] Fresh lemon (1) – approx. $0.5 Pick firm lemons with smooth skin for maximum juice.
- [ ] Fresh dill or parsley (small bunch) – approx. $1 Fresh herbs add bright flavor and aroma.
- [ ] Olive oil (small bottle) – approx. $3 Extra virgin olive oil is recommended for best flavor.
- [ ] Salt and black pepper – you likely have these at home; if not, small amounts cost about $1 each.
Total approximate cost: $8
FAQ
How do I know when the herring fillet is fully cooked?
The herring is fully cooked when it turns opaque and flakes easily with a fork. Use a food thermometer to ensure it reaches an internal temperature of 63°C (145°F) for safety.
Can I use frozen herring fillets?
Yes, but make sure to thaw them completely in the refrigerator before marinating and steaming for best results and assured food safety.
What if I don't have a steamer basket?
You can use a metal colander or sieve placed over a pot of boiling water, ensuring it does not touch the water. Cover with a lid or foil to trap steam.