EatSmarter exclusive recipe

Herring-Green Bean Salad

with Wasabi-Apple Sauce
5
Average: 5 (1 vote)
(1 vote)
Herring-Green Bean Salad

Herring-Green Bean Salad - Refreshing and satisfying, and not only in the evening!

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
352
calories
Calories

Healthy, because

Even smarter

Nutritional values

This spicy salad contains valuable unsaturated fatty acids, which ensure the blood vessels are thoroughly "cleaned", and have a positive effect on the cholesterol level. So when it comes to fat, it's better to save calories somewhere else!

Potatoes or wholegrain bread are a great addition to this meal.

1 serving contains
(Percentage of daily recommendation)
Calorie352 kcal(17 %)
Protein23 g(23 %)
Fat19 g(16 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.5 mg(63 %)
Vitamin D25.2 μg(126 %)
Vitamin E3.6 mg(30 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin8 mg(67 %)
Vitamin B₆0.6 mg(43 %)
Folate48 μg(16 %)
Pantothenic acid1.5 mg(25 %)
Biotin15.3 μg(34 %)
Vitamin B₁₂9.6 μg(320 %)
Vitamin C35 mg(37 %)
Potassium865 mg(22 %)
Calcium226 mg(23 %)
Magnesium76 mg(25 %)
Iron3.2 mg(21 %)
Iodine9 μg(5 %)
Zinc1.6 mg(20 %)
Saturated fatty acids3.3 g
Uric acid352 mg
Cholesterol100 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
9 ounces
½ teaspoon
4 tablespoons
1 tablespoon
1
1
tart Apple (about 5 oz.)
3 stalks
3
Herring fillets (Bismarck herring, each about 3 oz.)
1 bed
How healthy are the main ingredients?
Green beans
Preparation

Kitchen utensils

1 Small knife, 1 Large knife, 1 Cutting board, 1 Small pot (with lid), 1 Whisk, 1 Teaspoon, 1 Tablespoon, 1 Bowl, 1 Sieve, 1 Kitchen shears

Preparation steps

1.
Herring-Green Bean Salad preparation step 1

Rinse the green beans and combine in a pot filled with a little lightly salted water. Bring to a boil, reduce to a simmer, cover and cook until bright green and crisp-tender, 12-14 minutes.

2.
Herring-Green Bean Salad preparation step 2

Meanwhile, whisk together the wasabi powder, apple juice, and 2 tablespoons hot water in a bowl. Season with salt and pepper, then whisk in the oil to make a sauce.

3.
Herring-Green Bean Salad preparation step 3

Rinse the scallion, wipe dry and cut into thin rings. Cut the apple into quarters, core, peel and cut into small dice.

4.
Herring-Green Bean Salad preparation step 4

Mix the diced apple and scallion into the sauce.

5.
Herring-Green Bean Salad preparation step 5

Drain the green beans and mix with the sauce. Allow to cool.

6.
Herring-Green Bean Salad preparation step 6

Rinse the celery, remove any strings and cut stalks into thin slices.

7.
Herring-Green Bean Salad preparation step 7

Drain the herring fillets and cut into strips. Toss the celery and herring with the green beans and let stand for about 30 minutes.

8.
Herring-Green Bean Salad preparation step 8

Cut the cress from the roots. Season the herring-bean salad again with salt and pepper, sprinkle with cress and serve.