Marinated Herring with Fresh Herbs: A Flavorful Small Fish Recipe Rich in Omega-3

Enjoy the robust and nutritious flavors of marinated herring, a delicious way to prepare small oily fish packed with Omega-3 fatty acids and vitamin D. This recipe uses a vibrant marinade of fresh herbs, garlic, lemon, and apple cider vinegar to balance the intense fish flavor, making it irresistible even for those new to oily fish. Perfect served with toasted bread or as part of a fresh salad, it’s a healthy, easy-to-make dish for fish lovers.

🕒 Prep Time: 15 min + overnight marinating

🍽️ Servings: 4
🔥 Calories: approx. 320 per serving

Ingredients

Fish:

4 filleted herrings (approx. 350 g total)

Marinade:

1 organic lemon (zested and juiced)
3 large garlic cloves
2 sprigs fresh dill
2 sprigs fresh mint
15 tbsp apple cider vinegar
15 tbsp extra virgin olive oil
Salt, black pepper, chili flakes to taste

For Serving:

1 small red onion
2 green onions
1 tbsp capers (in vinegar or salt)
4 sprigs fresh parsley
3 tbsp extra virgin olive oil

Instructions

1. Prepare the Fish

Cut the herring fillets lengthwise into two, yielding 8 pieces. Pat dry thoroughly with paper towels.
Season generously with salt, black pepper, and chili flakes. Drizzle 1 tablespoon of olive oil and massage gently to coat evenly.

2. Pan-Fry the Fish

Heat a non-stick skillet over medium-high heat (use the best non-stick pan available).
Fry the fillets skin-side down first for 1 minute, then flip and cook for 30 seconds. Avoid overcrowding; cook in batches as needed.
As you fry, transfer the hot fillets into a narrow container to retain the marinade’s flavor and moisture. Layer with garlic slices, lemon strips (use a vegetable peeler), torn mint, and dill leaves.

3. Add Marinade and Refrigerate

Pour apple cider vinegar over the fish, followed by olive oil until the fish is fully submerged. If needed, add more vinegar and oil gradually to cover.
Refrigerate overnight for the flavors to meld.

4. Prepare the Herb Salad Topping

Finely dice the red onion, sprinkle with salt, and let sit for 10 minutes.
Add 3 tablespoons lemon juice and let sit an additional 15 minutes.
Stir in capers, sliced green onions, chopped parsley, lemon zest from 1/4 lemon, and 3 tablespoons olive oil.

5. Serve

Remove fish from the marinade and arrange on a serving platter. Spoon the herb salad over the fish.
Serve at room temperature with toasted bread, or use as a topping for potato salad, avocado salad, or mixed greens.

💡 Tips

Bring the marinated fish to room temperature before serving to restore the olive oil’s silky texture.
The marinade gels slightly in the fridge but loosens when warmed to room temp.
Use fresh herbs generously for brightness and balance against the fish’s intensity.

🎉 Perfect For

Light lunches and dinners
Healthy, omega-rich meals
Elegant appetizers or party platters

📝 Final Thoughts

This marinated herring recipe transforms small oily fish into a fresh, aromatic dish bursting with Mediterranean flavors. The combination of vinegar, olive oil, and herbs tames the bold fish taste, making it approachable and delicious. Serve with crusty bread or add to salads for a versatile, nutrient-packed treat.