Preparing Butterflied Herring

A butterflied herring is a whole herring that has been split open along the belly or back and laid flat, with the backbone removed but the two fillets still attached along one edge, like an open book or butterfly. The head may be removed, and the fish is typically gutted and cleaned, sometimes lightly salted before cooking.

You can prepare them yourself or just ask your fishmonger to do it for you. I’ve included a method for doing this. This preparation increases surface area, promotes even cooking, and is ideal for pan-frying, grilling, smoking, or marinating.

How to Prepare a Butterflied Herring

1. Cleaning and Butterflying (from whole fresh herring)

Tools: Sharp fillet knife, fish scaler (optional), tweezers.

1. Scale (optional): Many herring are lightly scaled or can be skinned later.

2. Remove head: Cut just behind the gills.

3. Gut the fish: Slice along the belly from head end to vent and remove entrails.

4. Rinse and pat dry.

5. Butterfly cut:

   • Lay fish belly-down.

   • Slice along one side of the backbone from head to tail.

   • Open the fish flat.

   • Carefully remove the backbone and rib bones.

6. Pin bone check: Use tweezers to remove remaining fine bones.

You now have a butterflied herring ready to season.

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Cooking Methods

1. Classic Pan-Fried (Northern European Style)

Ingredients

• Butterflied herring

• Salt and black pepper

• Flour (light dusting)

• Butter or oil

Method

1. Lightly salt and pepper.

2. Dust with flour.

3. Heat butter/oil in skillet (medium-high).

4. Fry 2–3 minutes per side until golden and crisp.

5. Serve with lemon, potatoes, or rye bread.

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2. Grilled

• Brush with oil.

• Season simply (salt, pepper, herbs).

• Grill skin-side down first.

• Cook ~3–4 minutes per side.

High heat crisps the skin and renders the natural oils.

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3. Pickled (After Light Frying)

Common in Scandinavian cuisine.

1. Lightly pan-fry and cool.

2. Submerge in a warm brine of:

   • Vinegar

   • Sugar

   • Water

   • Bay leaf

   • Peppercorns

   • Sliced onion

3. Refrigerate 24–48 hours.

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4. Smoked

Butterflied herring can be:

• Hot-smoked (fully cooked, flaky texture)

• Cold-smoked (firmer, preserved style)

Often lightly salted beforehand to draw out moisture.

Here is a fine and simple recipe for pan-seared butterflied herring with garlic butter, market vegetables, and new potatoes.

Serves 2

Ingredients

Fish:

• 2 whole herring (fresh or cleaned), butterflied

• Salt and black pepper, to taste

• 1–2 tbsp olive oil (for pan-searing)

Garlic Butter:

• 3 tbsp unsalted butter

• 1 clove garlic, finely minced

• 1 tsp fresh parsley, chopped

• Salt and pepper to taste

• Optional: a squeeze of lemon juice

Vegetables:

• 200 g seasonal market vegetables (e.g., carrots, green beans, peas, broccoli, cabbage, zucchini and any combination of whatever you fancy!). The version I like is served in a skillet with chopped olives, chopped onion and slices of lemon but it is a versatile fish and can be accompanied by a range of vegetables.

• 1 tsp olive oil or butter

• Salt and pepper to taste

New Potatoes:

• 250 g small new potatoes

• Salt, for boiling

• 1 tsp butter (optional)

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Equipment Needed

• Medium saucepan (for potatoes)

• Large skillet or frying pan (for herring)

• Small saucepan (for garlic butter)

• Steamer basket or another pan (for vegetables)

• Knife and cutting board

• Wooden spoon or spatula

• Measuring spoons

• Plate or tray for resting fish

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Preparation Steps

1. Prepare New Potatoes (Prep: 5 min, Cook: 15–20 min)

1. Wash and, if large, halve the new potatoes.

2. Place in a saucepan, cover with cold water, add a pinch of salt.

3. Bring to a boil, then simmer 15–20 minutes until tender.

4. Drain and toss with 1 tsp butter if desired.

2. Prepare Market Vegetables (Prep: 5 min, Cook: 5–7 min)

1. Wash, trim, and cut vegetables into bite-sized pieces.

2. Steam or lightly boil vegetables until tender but still crisp (approx. 5–7 minutes).

3. Toss with a little olive oil or butter and season with salt and pepper.

3. Make Garlic Butter (Prep: 2 min, Cook: 2–3 min)

1. Melt butter in a small saucepan over low heat.

2. Add minced garlic and sauté for 1–2 minutes until fragrant (do not brown).

3. Stir in parsley, salt, pepper, and a squeeze of lemon if desired.

4. Keep warm until serving.

4. Cook Butterflied Herring (Prep: 2–3 min, Cook: 4–5 min)

1. Season herring lightly with salt and pepper.

2. Heat olive oil in a skillet over medium-high heat.

3. Place fish skin-side down in the skillet to pan sear and cook 2–3 minutes per side until golden and just cooked through.

4. Remove from pan and let rest briefly.

5. Serve

• Arrange fish on plates.

• Drizzle garlic butter over the herring.

• Add steamed vegetables and new potatoes to the plate.

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Times

• Preparation time: 10–12 minutes

• Cooking time: 20–25 minutes

• Total time: 30–35 minutes

Approximate Nutritional Information (Per Serving)

• Calories: 420–450 kcal

• Protein: 28–30 g

• Fat: 24–26 g

  • Saturated fat: 10 g (mostly from butter)

• Carbohydrates: 22–25 g

  • Fiber: 4–5 g

  • Sugars: 3–4 g

• Sodium: 280–350 mg (depends on added salt and fish)

Notes:

• Herring is naturally high in omega-3 fatty acids, which makes this dish heart-healthy despite the butter.

• Calories can be reduced by using less butter in the garlic sauce or tossing potatoes and vegetables with olive oil instead.

• Nutritional values may vary depending on the exact size of fish, type of vegetables, and butter used.