Healthy Recipes

Herring with Orange & Fennel

This refreshing salad gets a punch from
the pickling juice and spices, yet most
of the sugar is discarded when the pieces
are drained and patted dry.<p>

Herring with Orange & Fennel
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Ingredients: 

2 8-ounce jars of pickled herring tidbits
1 large fennel bulb (about 1 pound)
2 large navel or juice oranges
10 ounces of baby spinach

Directions: 

  1. Drain the herring and discard the liquid. The drained herring should yield about 8 ounces of seafood. Cut the herring so each piece is about a ½-inch chunk. Place in a large salad bowl.

  2. Trim and core the fennel bulb, then slice or shave it as thin as possible with a mandoline or sharp knife. Place fennel in bowl with herring.

  3. Use a paring knife to remove the skin, pith, and outer membrane from the oranges. Then carefully cut each segment away from white membranes. Put them in the bowl with the herring and fennel, and squeeze all the juice from the remaining orange "skeletons" into the bowl.

  4. Toss the ingredients together until everything is covered with the orange juice. Store in an airtight container and chill for at least an hour. Serve on beds of baby spinach.

Nutritional facts: 

Per serving: 237 calories, 10 g fat (1 g saturated), 28 g carbohydrates, 11 g protein, 7 g fiber, 649 mg sodium (28% Daily Value).

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