SMOKED HERRING AND TOMATOES

Smoked herring is a type of fish that has been smoked over an open flame to give it a deeper, smokier flavor.

I love smoked herring and tomatoes and coconut pot bake because it evokes memories of Trinidad hanging out with my cousins. At our limes, my cousin Jamila is usually the mastermind behind the process and the best at making this combination.

Not surprising, the smoked herring sold in Trinidad includes both the head and skin. This requires extensive preparation including roasting, skinning and removing the fine bones.  The bones are removed individually in a painstaking process until patience wanes or hunger threatens.

Fortunately, my super market sells smoked herring filets which eliminates most of the laborious tasks. As a result, I enjoy smoked herring more frequently. I no longer have to wait for the whole family to gather to assist with the process of cleaning the smoked herring.

My dish of Caribbean smoked herring and coconut bake is an easy and flavorful combo that will bring a taste of the tropics to your kitchen table.  Combining the smoky flavor of the herring with the sweetness of the tomatoes accompanied by the richness of the coconut bake, this dish is sure to be a family favorite.

With just a few simple ingredients and minimal prep time, you can have this delicious meal on the table in no time.

SMOKED HERRING AND TOMATOES

This Caribbean smoked herring and tomatoes and coconut pot bake is an easy and flavorful dish that will bring a taste of the tropics to your kitchen table. Combining the smoky flavor of the herring with the sweetness of the tomato along with the richness of coconut bake, this dish is sure to be a family favorite.

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Course: Breakfast, dinner, lunch, Main Course

Cuisine: Caribbean, Trinidadian

Keyword: smoked herring, smoked herring and tomatoes

Prep Time: 15 minutes minutes

Cook Time: 10 minutes minutes

Servings: 6

Calories: 110kcal

Ingredients

• 1 pack smoked herring about 8oz – 1lb
• 4 tbs extra virgin olive oil
• 1 lb tomatoes 1-2 lbs, very ripe
• 1 large onion sliced or chopped
• Hot pepper choppedor pimento pepper
• 2 tbs minced garlic
• 2 scallions chopped, or 6 bandhania
• 1 tbs thyme leaves

Instructions

• Place smoked herring in a pot with enough water to cover. Bring to a boil, reduce heat to medium and cook for 10 mins.
• Drain and set aside.
• Chop or break up into small pieces, depending on whether you like chunky smoked herring or not.
• Heat oil in a pan over medium heat. Add tomatoes, onion, peppers, garlic, scallions and thyme. Cook for 3-5 minutes or until tomatoes are soft.
• Add smoked herring and stir to combine. Cook for an additional 5 minutes, stirring. Do not allow it to become too dry.
• Taste and add salt if required.

Video

Nutrition

Calories: 110kcal | Carbohydrates: 6g | Protein: 1g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 0.1mg | Sodium: 7mg | Potassium: 236mg | Fiber: 2g | Sugar: 3g | Vitamin A: 726IU | Vitamin C: 15mg | Calcium: 24mg | Iron: 1mg