Coenzyme Q10: Baked Herring with Sesame Broccoli Sauce Recipe
A delicious baked herring dish served with a creamy sesame broccoli sauce, rich in Coenzyme Q10 for a healthy and flavorful meal.
Serving Size: 2
Preparation Time: 1 hour
Cooking Time: 15 to 18 minutes
Active Ingredient
- Coenzyme Q10: 9 mg
Ingredients
For Herring Fillets
- 1⁄2 lb herring Atlantic fillets
- 2 garlic cloves (minced)
- 1⁄2 teaspoon ginger paste
- 1⁄2 teaspoon cayenne pepper
- 1⁄2 teaspoon red pepper flakes
- 1⁄2 teaspoon coriander seeds
- Salt as needed
- Black pepper as needed
- 1 lemon (juiced and zested)
- 1 tablespoon soy sauce
For Broccoli Sauce
- 1 cup broccoli florets
- 1⁄2 onion (chopped)
- 1⁄2 teaspoon garlic paste
- 1 tablespoon lemon juice
- 1⁄4 cup fat-free Parmesan cheese
- 1⁄2 teaspoon cumin
- 1 tablespoon soybean oil
- 1⁄2 teaspoon sesame seeds
- Salt as needed
- Black pepper as needed
Directions
- Preheat oven to 350 degrees.
- Make a paste of garlic, ginger, cayenne pepper, red pepper flakes, coriander, lemon juice, lemon zest, soy sauce, salt, and black pepper. Apply the paste all over the fish until fully coated. Place in the refrigerator for about 30 minutes to 1 hour before cooking.
- Place the marinated herring in a greased baking dish and bake for about 10 to 15 minutes until properly cooked.
- Meanwhile, heat oil in a saucepan and add onion. Sauté for 2 to 3 minutes until translucent, then add garlic paste and cumin. Sauté until aromatic.
- Add broccoli and 1⁄2 cup water, cover with the lid, and cook at high heat until it begins to boil. Then simmer for about 10 minutes until broccoli is tender.
- Season with salt and black pepper, then transfer to a food processor and process until a puree forms. Add lemon juice and Parmesan cheese and process for a few more seconds. Finally, add sesame seeds.
- Take out the broccoli sauce in a bowl and serve with the hot baked herring.
Why You’ll Love It
This dish combines tender baked herring with a smooth and flavorful broccoli sauce. The sesame and lemon juice add a bright, tangy element, making it a perfect pairing for the rich fish.
Tips
- Marinate the fish for at least 30 minutes for maximum flavor.
- For an extra touch, sprinkle some freshly chopped parsley before serving.
- Serve with a side of steamed vegetables or quinoa for a more complete meal.
Nutritional Information
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 320 kcal | 16% |
| Total Fat | 18 g | 28% |
| Saturated Fat | 4 g | 20% |
| Cholesterol | 55 mg | 18% |
| Sodium | 700 mg | 29% |
| Total Carbohydrate | 13 g | 4% |
| Dietary Fiber | 4 g | 16% |
| Sugars | 3 g | — |
| Protein | 28 g | 56% |
| Vitamin A | 700 IU | 14% |
| Vitamin C | 45 mg | 50% |
| Calcium | 150 mg | 15% |
| Iron | 3 mg | 17% |
| Coenzyme Q10 | 9 mg | — |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Note: Nutritional values are approximate and can vary based on ingredient brands and preparation methods.
