EatSmarter exclusive recipe

Herring Salad on Crostini

with Olives and Capers
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Average: 5 (2 votes)
(2 votes)
Herring Salad on Crostini

Herring Salad on Crostini - Ingenious culinary crossroads of Mediterranean and Nordic cuisine

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
354
calories
Calories

Healthy, because

Even smarter

Nutritional values

Like all high-fat sea fish, matie salad contains many valuable omega-3 fatty acids. The delicious mix of Mediterranean cuisine with a Nordic touch is therefore not low in fat, but you only eat "good" fat. Tomatoes and the other ingredients provide vitamins and fibre.

With a green or mixed leaf salad to go with it, a complete meal is on the table. When you dress the salad, then drizzle a little with the oil, otherwise the whole thing becomes too fatty.

1 serving contains
(Percentage of daily recommendation)
Calorie354 kcal(17 %)
Protein17 g(17 %)
Fat17 g(15 %)
Carbohydrates32 g(21 %)
Sugar added2 g(8 %)
Roughage2.5 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D16 μg(80 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.3 mg(21 %)
Folate39 μg(13 %)
Pantothenic acid1 mg(17 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C14 mg(15 %)
Potassium473 mg(12 %)
Calcium90 mg(9 %)
Magnesium54 mg(18 %)
Iron2.1 mg(14 %)
Iodine25 μg(13 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3.2 g
Uric acid186 mg
Cholesterol66 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
6 very small Pickled herring (about 400 grams)
2 onions (each about 50 grams)
1 garlic
3 tablespoons White vinegar
3 tablespoons olive oil
3 tablespoons vegetable stock
1 tablespoon honey
1 tablespoon grainy Mustard
1 tablespoon Caper
6 stalks Basil
5 tomatoes (about 300 grams)
12 green Olives (pitted; about 30 grams)
salt
peppers
1 piece Ciabatta (about 350 grams)
How healthy are the main ingredients?
olive oilMustardhoneyoniongarlicBasil
Preparation

Kitchen utensils

1 Paper towel, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Bowl, 1 Whisk, 1 Salad server, 1 small Sieve, 1 Serrated knife, 1 optional Toaster

Preparation steps

1.
Herring Salad on Crostini preparation step 1

Rinse herring, pat dry and cut into strips (about 1 cm wide) (approximately 1/2 inch wide).

2.
Herring Salad on Crostini preparation step 2

Peel onions and garlic and chop finely.

3.
Herring Salad on Crostini preparation step 3

Whisk together vinegar, oil, broth, honey and mustard in a bowl. Fold in herring, onions and garlic.

4.
Herring Salad on Crostini preparation step 4

Drain capers and chop coarsely.

5.
Herring Salad on Crostini preparation step 5

Rinse basil, shake dry, pluck leaves and chop finely. Add to the herring salad along with the capers.

6.
Herring Salad on Crostini preparation step 6

Rinse tomatoes, halve, cut out the stems and coarsely chop the tomatoes. 

7.
Herring Salad on Crostini preparation step 7

Finely chop olives and add to the herring salad along with the tomatoes. Season with salt and pepper.

8.
Herring Salad on Crostini preparation step 8

Cut ciabatta into 18 thin slices and toast until golden brown in a toaster oven or under a heated oven grill or broiler. Top the crostini with herring salad. (3 crostini per serving)