EatSmarter exclusive recipe

Pickled Herring on Apple and Onion

with Ligonberries
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Pickled Herring on Apple and Onion

Pickled Herring on Apple and Onion - Fitter fish: A warm mix of apple and onion replaces the traditional home-style relish

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
582
calories
Calories

Healthy, because

Even smarter

Nutritional values

Herring contains a particularly large amount of omega-3 fatty acids. Numerous studies prove how important these special fats are for a healthy cardiovascular system. Among other things, omega-3 fatty acids improve the flow properties of the blood and thus prevent dangerous blood clots.

The hearty fish also pairs well with bread, like a high-fiber whole grain baguette. 

1 serving contains
(Percentage of daily recommendation)
Calorie582 kcal(28 %)
Protein30 g(31 %)
Fat31 g(27 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D36.1 μg(181 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.6 mg(43 %)
Folate31 μg(10 %)
Pantothenic acid1.9 mg(32 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂13.5 μg(450 %)
Vitamin C15 mg(16 %)
Potassium932 mg(23 %)
Calcium170 mg(17 %)
Magnesium104 mg(35 %)
Iron4 mg(27 %)
Iodine56 μg(28 %)
Zinc2.8 mg(35 %)
Saturated fatty acids9 g
Uric acid404 mg
Cholesterol168 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
1 onion (about 50 grams)
1 sprig marjoram
2 teaspoons Cultured butter
1 small red Apple (about 150 grams)
2 Pickled herring (each about 75 grams)
peppers
1 tablespoon unsweetened lingonberry (from a jar)
1 Rye rolls
How healthy are the main ingredients?
marjoramonionApple
Preparation

Kitchen utensils

1 Small knife, 1 Large knife, 1 Cutting board, 1 Non-stick pan, 1 Teaspoon, 1 Slotted spatula, 1 Tablespoon, 1 Paper towel

Preparation steps

1.
Pickled Herring on Apple and Onion preparation step 1

Peel onion, halve and cut into very thin slices. Rinse marjoram, shake dry and pluck leaves.

2.
Pickled Herring on Apple and Onion preparation step 2

In a pan, heat butter until foamy. Cook onion until translucent, stirring occasionally, about 2 minutes.

3.
Pickled Herring on Apple and Onion preparation step 3

Meanwhile, rinse apple, wipe dry, quarter and core. Cut apple quarters into thin slices.

4.
Pickled Herring on Apple and Onion preparation step 4

Add apple slices and marjoram to the onion and cook until the apple slices are lightly browned, 2-3 minutes.

5.
Pickled Herring on Apple and Onion preparation step 5

Meanwhile, rinse herring and pat dry with paper towels.

6.
Pickled Herring on Apple and Onion preparation step 6

Season the apple-onion mixture with a little pepper and divide among plates. Top with herring and ligonberries and serve with the rolls.