Fried Herring
This fish with a mustard-garlic marinade, tomatoes, roe, and milt is filling and aromatic. It provides complete protein, while the oil and roe add fat.
Herring (1400 g): cut off the heads, slit the bellies, and gut the fish. Use the roe and milt as well. Scrape away the dark membrane, rinse the fish, remove the rib bones and backbones.
Mix mustard (without sugar) (50 g), pressed garlic (6 g), olive oil (100 g), and finely chopped dill (10 g). Add black pepper (1 g) and coat the fish with the marinade.
Cut the tomatoes (400 g) into large cubes.
Fry the herring in a well-heated skillet without extra oil for about 20 minutes in total, turning it as it browns. In the same skillet, fry the roe and milt separately, adding table salt (1 g) and black pepper (1 g).
Melt the butter (20 g) in the same skillet and quickly sauté the tomatoes. Add table salt (1 g).
Place the herring on a serving dish, top it with the tomatoes, some roe and milt, garnish with dill, and serve.
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