EatSmarter exclusive recipe

Pickled Herring

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Pickled Herring

Pickled Herring - Not only for Northern Lights: plain fare from the coast

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Health Score:
7,1 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 d 1 hr 30 min.
Ready in
Calories:
320
calories
Calories

Healthy, because

Even smarter

Nutritional values

Herring is incredibely high in omega-3 fatty acids. These fatty acids have been shown to significantly lower elevated blood lipid levels (especially triglycerides), thereby reducing the risk of heart problems.

We recommend pairing this dish with EAT SMARTER's Bistro salad with apple and hazelnut vinaigrette.

1 serving contains
(Percentage of daily recommendation)
Calorie320 kcal(15 %)
Protein21 g(21 %)
Fat24 g(21 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0 mg(0 %)
Vitamin D26 μg(130 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.3 mg(21 %)
Folate6.2 μg(2 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂8 μg(267 %)
Vitamin C1 mg(1 %)
Potassium332 mg(8 %)
Calcium74 mg(7 %)
Magnesium35 mg(12 %)
Iron1.3 mg(9 %)
Iodine21 μg(11 %)
Zinc1.2 mg(15 %)
Saturated fatty acids4.7 g
Uric acid242 mg
Cholesterol106 mg
Development of this recipe:

Ingredients

for
8
Ingredients
8
1 ounce
8 tablespoons
1 tablespoon
1 tablespoon
8
2
1 cup
1 cup
3
Preparation

Kitchen utensils

1 Paper towel, 1 Kitchen shears, 1 Cutting board, 1 Small knife, 1 Large knife, 1 large Non-stick pan, 1 Drying rack, 1 Pot, 1 rectangular baking dish (about 1.5 liters), 1 Tablespoon, 1 Measuring cups, 1 Fork, 1 Slotted spatula, 1 Plate

Preparation steps

1.
Pickled Herring preparation step 1

Rinse herring thoroughly and cut off the fins and the tail fins. Rub inside and out with salt.

2.
Pickled Herring preparation step 2

Place flour in a shallow dish. Dredge half of the herring in flour, tapping off excess.

3.
Pickled Herring preparation step 3

Heat 4 tablespoons oil in a large non-stick pan over medium heat. Fry the coated herring until browned on each side, about 5 minutes per side.

4.
Pickled Herring preparation step 4

Remove herring with a slotted spoon and let drain and cool. Pour off the oil from the pan and wipe clean. Dredge remaining 4 herring in flour. Heat oil in pan and fry remaining herring. 

5.
Pickled Herring preparation step 5

Combine the peppercorns, mustard seeds, juniper berries, bay leaves, broth and vinegar in a pot and bring to a boil.

6.
Pickled Herring preparation step 6

Peel onions and cut into rings. Add to the vinegar mixture and return to a boil. Cover and cook over low heat until onions are tender, about 10 minutes. Allow to cool and season with salt.

7.
Pickled Herring preparation step 7

Arrange the fried herrings in a rectangular mold of about 1.5 liters (approximately 1 1/2 quarts), pour the cooled broth over and let marinate for at least 1 day in the refrigerator.

8.
Pickled Herring preparation step 8

Remove herring from the broth, drain and serve with the pickled onions. Serve with roasted potatoes or brown bread, if desired.