Pan fried herring with lemon oatmeal

Dr Jenna Macciochi shares her delicious brain health dinner recipe.

Cooking time: 25 mins

We're loving this fresh take on a retro dinner from immunity and nutrition professor, Dr Jenna Macciochi . Inspired by her farm-to-table upbringing, this dinner makes the most of local, easily available ingredients that are high in nutritional value, but low in cost and effort.

Why is this recipe good for my brain?

Pile of potatoes

As well as being safe bets to avoid mercury , oily fish like herring, trout, and salmon are all excellent sources of omega 3 fatty acids , which make up 60% of our brains structure, and help to support normal brain function. This recipe also includes potassium-rich lemon, and let's just take a moment for potatoes . I know, they're not the sexiest ingredient, but they're a gosh darn classic and contain 30% of your RDA of vitamin B6- which is essential for regulating mood.

No longer the nutrient to be feared, fats are crucial for our health and very play specific roles in shaping strong immunity. But not all dietary fats are equal. When it comes to brain focused eating, omega 3 fats (like those in oily fish) come out on top.


  • Olive Oil

  • 6 herring fillets (can also use salmon or trout)

  • 2 handfuls of oatmeal

  • 2 lemons, juiced & zested

  • 200g jersey royal potatoes

  • 1 bag of Watercress

  • A handful of radishes

  • 1 egg whisked

  • 1 tsp wholegrain mustard

  • A dash of apple cider vinegar

  • 1/4 of a cucumber thickly sliced, seeds scooped out

  • Sea Salt & Black Pepper


  1. Boil Jersey Royals in salted water until tender.

  2. Slice radishes, cucumber & roughly chop watercress.

  3. Whisk EVOO, apple cider vinegar, mustard and lemon juice to make the dressing.

  4. Combine potatoes, radishes, cucumber and watercress then toss in dressing.

  5. Sprinkle oatmeal on a plate, add lemon zest & season.

  6. Dip fillets into whisked egg then roll & press into seasoned oatmeal until completely covered.

  7. Heat oil in a large frying pan over medium heat. Add coated herring fillets to the pan, skin-side up.

  8. Gently press down on each fillet so that they stay flat. Fry for 1-2 mins, then turn for a further 1-2 mins until cooked through & oats are golden brown.

About the author:
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Laura Sugden

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