Fitness Friendly Delicacy

Herring Tartare on Pumpernickel

with Apple, Onion and Cress
4
Average: 4 (1 vote)
(1 vote)
Herring Tartare on Pumpernickel

Herring Tartare on Pumpernickel - Delicious snack, well received as decorative starter

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Health Score:
9,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
Calories:
490
calories
Calories

Healthy, because

Even smarter

Nutritional values

The essential omega-3 fatty acids contained in matjes do us only good: they lower cholesterol and blood pressure and protect the heart and blood vessels. Vitamin D, also from the matie, has a positive effect on bone stability and muscle strength, iodine activates the thyroid gland.

Would you like it to be a little simpler and faster? Then cut two circles from pumpernickel or wholemeal bread with the help of a glass and pile the matie star on top of them. When you're on the go: just eat the bread with it. As finger food for the buffet: cover small, round pumpernickel slices (available as a roll) with the matjestatar.

1 serving contains
(Percentage of daily recommendation)
Calorie490 kcal(23 %)
Protein27 g(28 %)
Fat25 g(22 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.1 mg(13 %)
Vitamin D30 μg(150 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.6 mg(43 %)
Folate45 μg(15 %)
Pantothenic acid1.8 mg(30 %)
Biotin19.3 μg(43 %)
Vitamin B₁₂11.2 μg(373 %)
Vitamin C18 mg(19 %)
Potassium875 mg(22 %)
Calcium156 mg(16 %)
Magnesium113 mg(38 %)
Iron4.1 mg(27 %)
Iodine46 μg(23 %)
Zinc3 mg(38 %)
Saturated fatty acids4.6 g
Uric acid343 mg
Cholesterol124 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
9 ounces Pickled herring
1 large Apple (200 grams)
1 red onion
1 small lemon
1 tablespoon Canola oil
1 tablespoon grainy Mustard
salt
peppers
3 slices Pumpernickel bread
1 bed Cress
How healthy are the main ingredients?
AppleonionlemonMustardsaltCress
Preparation

Kitchen utensils

1 Bowl, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Cookie cutter ring, 1 Kitchen shears, 1 Citrus juicer

Preparation steps

1.
Herring Tartare on Pumpernickel preparation step 1

Finely dice herring. Rinse the apple, wipe dry, quarter, core and dice finely. Peel onion and chop finely.

2.
Herring Tartare on Pumpernickel preparation step 2

Squeeze lemon. Mix juice with the other prepared ingredients in a bowl along with oil, mustard and salt and pepper to taste. 

3.
Herring Tartare on Pumpernickel preparation step 3

Crumble the pumpernickel as finely as possible with your fingers. Place a 12 cm (approximately 4 3/4 inch) diameter round cookie cutter on a plate.

4.
Herring Tartare on Pumpernickel preparation step 4

Put half of the Pumpernickel in the cookie cutter and press firmly, then add half of the herring and remove the ring carefully. Arrange remaining crumbs and herring in the same manner. Cut cress from the roots and sprinkle over the herring.