EatSmarter exclusive recipe

Pickled Herring

with Potatoes and Herb Quark
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Pickled Herring

Pickled Herring - A real feast for fans of rustic fish

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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 1 d 1 hr
Ready in
Calories:
578
calories
Calories

Healthy, because

Even smarter

Nutritional values

Heart-refreshing in the truest sense of the word: Matjes and rapeseed oil provide a lot of omega-3 fatty acids, which have been proven to have a positive effect on the heart, blood vessels and, by the way, the "grey cells". Curd cheese and potatoes provide extra protein plus bone-strengthening calcium.

Good things take time! If you're not in such a hurry, leave the maties in the fridge for 2 to 3 days - that makes them even more spicy and tender.

1 serving contains
(Percentage of daily recommendation)
Calorie578 kcal(28 %)
Protein40 g(41 %)
Fat31 g(27 %)
Carbohydrates32 g(21 %)
Sugar added5 g(20 %)
Roughage4 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D36 μg(180 %)
Vitamin E4.5 mg(38 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.6 mg(55 %)
Niacin15.6 mg(130 %)
Vitamin B₆1 mg(71 %)
Folate84 μg(28 %)
Pantothenic acid2.7 mg(45 %)
Biotin23.9 μg(53 %)
Vitamin B₁₂14.2 μg(473 %)
Vitamin C34 mg(36 %)
Potassium1,330 mg(33 %)
Calcium260 mg(26 %)
Magnesium111 mg(37 %)
Iron3.4 mg(23 %)
Iodine63 μg(32 %)
Zinc2.6 mg(33 %)
Saturated fatty acids5.5 g
Uric acid373 mg
Cholesterol149 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 cup Red wine vinegar
4 tablespoons brown sugar (about 80 grams)
4 bay leaves
1 tablespoon Caraway
1 tablespoon yellow Mustard seed
1 tablespoon black peppercorns
1 dried red chile pepper
1 teaspoon allspice
8 Pickled herring (each about 75 grams)
2 red onions (each about 75 grams)
1 piece fresh ginger (about 30 g)
1 piece Horseradish (about 30 grams)
1 bunch Dill
1 ½ pounds small potatoes (Triplets)
salt
1 bunch Chives
5 sprigs parsley
½ lemon
11 ounces Quark
3 tablespoons Canola oil
peppers
2 tablespoons breadcrumbs
How healthy are the main ingredients?
sugarHorseradishgingerDillChivesparsley
Preparation

Kitchen utensils

1 Measuring cups, 1 Small pot, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Paper towel, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Peeler, 1 deep Bowl, 1 Citrus juicer, 1 Bowl, 1 Whisk, 1 Pot (with lid), 1 Fork, 1 large Non-stick pan, 1 Slotted spatula, 1 small Ladle

Preparation steps

1.
Pickled Herring preparation step 1

Combine  vinegar, sugar and 250 ml (approximately 1 cup) water in a small pot. Add 3 bay leaves, caraway seeds, mustard seeds, peppercorns, chile pepper and allspice. Bring to a boil, stirring until the sugar is dissolved. Remove from heat and let cool.

2.
Pickled Herring preparation step 2

Rinse herring, pat dry well with paper towels and cut into about 3 cm (approximately 1-inch) wide pieces.

3.
Pickled Herring preparation step 3

Peel the onions and cut into thin rings. Peel the ginger and horseradish and cut into very thin slices.

4.
Pickled Herring preparation step 4

Rinse dill and shake dry. Add herring in alternating layers with onions, ginger, horseradish and dill in a deep bowl. Pour the cooled vinegar mixture over the layers, cover and let marinate for at least 24 hours in the refrigerator.

5.
Pickled Herring preparation step 5

The next day: Rinse the potatoes thoroughly. Cook in a pot of boiling salted water until tender, 15-20 minutes. Meanwhile, rinse chives and parsley and shake dry. Cut chives into rings, pluck parsley leaves and chop finely. Squeeze juice from the lemon half. 

6.
Pickled Herring preparation step 6

Whisk together the quark and 1 tablespoon canola oil in a bowl. Season with salt, pepper and 1-2 tablespoons lemon juice. Mix in the chives and parsley, cover and chill.

7.
Pickled Herring preparation step 7

Drain potatoes, rinse under cold water, drain well and peel.

8.
Pickled Herring preparation step 8

Heat the remaining oil in a large non-stick skillet over medium heat. Cook potatoes with remaining bay leaf until golden brown on all sides. Season with salt, stir in breadcrumbs and fry for another 2-3 minutes while turning.

9.
Pickled Herring preparation step 9

Remove herring from marinade and drain well. Serve with the potatoes and herb quark. If desired serve sliced onions from the marinade alongside.