About this recipe:Marinated herrings are an excellent standby ingredient as an alternative to canned fish – there are many bottled varieties that keep well in the fridge for 2–3 months. They are delicious in this Scandinavian-inspired dish, which combines them with hot pasta and crunchy red onion. Serve rye bread as an accompaniment.
1 jar marinated herring fillets in vinegar with crisp onion and spices, about 275 g, drained
75 g (2½ oz) large pickled gherkins, drained and cut into thin strips
1 small red onion, thinly sliced
4 tomatoes, seeded and diced
1 tbsp mild Swedish or French mustard
4 tbsp clear apple juice
2 tbsp extra virgin olive oil
1 tbsp chopped fresh dill or 1 tsp dried dill
340 g (12 oz) dischi volanti (small pasta discs) or other shapes
salt and pepper
sprigs of fresh dill to garnish (optional)
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Method Prep:10min › Cook:12min › Ready in:22min
Cut the herrings diagonally into thin strips, place in a bowl and add the gherkins. Mix in half the red onion and the diced tomatoes.
Whisk the mustard, apple juice, oil, dill and seasoning together. Pour this dressing over the herring mixture and stir to mix well. Cover and set aside while cooking the pasta, so that the flavours can mingle and develop.
Cook the pasta in boiling water for 10–12 minutes, or according to the packet instructions, until al dente. Towards the end of the cooking time for the pasta, drain the dressing off the herring mixture.
Drain the pasta well and turn into a serving bowl. Add the dressing from the herring mixture and toss well to coat evenly. Arrange the herring mixture on top. Garnish with the remaining onion and sprigs of dill, if using, then serve immediately.
Some more ideas
Smoked mackerel can be used instead of herrings, and olives instead of gherkins. * Wholemeal pasta goes well with full-flavoured smoked mackerel and is a good way to increase the fibre content of the dish.
Herring and mackerel are rich in omega-3 fatty acids, a type of polyunsaturated fat thought to help to protect against coronary heart disease and strokes by making the blood less ‘sticky’ and therefore less likely to clot. A diet rich in omega-3 fatty acids may also be helpful in preventing and treating arthritis. Current healthy eating guidelines recommend eating oily fish such as herring and mackerel at least twice a week.
Each serving provides
C * niacin, copper, selenium * B1, iron, potassium