Pickled Herring Salad
Pickled Herring Salad - Chile and mint perk up this very special fish cocktail
Healthy, because
Even smarter
Nutritional values
This salad contains several components for a healthy cardiovascular system. Herring, for example, is considered one of the best sources of vitamin D. Studies show: a deficiency of this vitamin increases the risk of cardiovascular disease. Heart-healthy omega-3 fatty acids are also provided by fatty sea fish.
Side dish tip: strong wholemeal black bread (contains satiating and blood sugar regulating dietary fibres).
(Percentage of daily recommendation)
| Calorie | 373 kcal | (18 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 24 μg | (120 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 9 μg | (300 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,162 mg | (29 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 297 mg | |||
| Cholesterol | 99 mg |
Ingredients
- Ingredients
- 4 ounces
- 1
red Chile pepper
- 1
- 2 tablespoons
white Balsamic vinegar
- 1 teaspoon
- 4 tablespoons
- 3 sprigs
- 4
Pickled herring (each about 100 grams)
Kitchen utensils
Preparation steps
Rinse arugula, spin dry and trim tough stems.
Rinse chile, wipe dry, halve lengthwise and remove seeds. Chop chile finely.
Halve melon, remove the seeds with a spoon, cut melon into slices and peel.
Cut melon into bite-sized pieces and mix with arugula in a bowl.
Whisk balsamic vinegar with salt, pepper and sugar to taste, then whisk in olive oil.
Rinse mint, shake dry, pluck leaves and chop coarsely. Stir with chile into salad dressing.
Rinse herring, pat dry with paper towels and cut into 2 cm (approximately 3/4-inch) pieces. Mix with arugula-melon salad, drizzle with the dressing and serve.
