Impress your friends with this fresh fish recipe from Woman’s Weekly. It’s full of vitamins and omega-3 which will help to ward off colds too.
Serves: 4


    • 4 small herrings plus salt and freshly ground black pepper
    • 3-4 tbsp milk
    • 4 tbsp medium or coarse oatmeal
    • 60g (2oz) unsalted butter

To serve

    • Winter coleslaw, watercress and lemon wedges


    1. Scale, wash and gut the fish; cut off the heads. Sprinkle some salt and pepper inside each fish.
    1. Dip the fish in the milk and coat evenly and firmly with oatmeal.
    1. Melt the butter in a heavy-based frying pan until sizzling. Add the herrings and cook on a medium heat for 8-10 mins, turning them once.
    1. Lift fish from the pan and serve on warmed plates. Spoon some buttery juices over each one. Add a spoonful of coleslaw, a handful of watercress and a lemon wedge.

Cook’s tip: To make winter coleslaw:(serves 8): Mix 200g (7oz) each of shredded red and white cabbage with 2 tbsp each of creme fraiche and mayonnaise, seasoning and 2 tsp poppy seeds.Recipes and food stylist: Sue McMahon. Photos: Simon Pask.

Nutritional information per portion

fat 34.0g calories 460(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.