EatSmarter exclusive recipe

Pickled Herring Salad

with Melon
4
Average: 4 (3 votes)
(3 votes)
Pickled Herring Salad

Pickled Herring Salad - Chile and mint perk up this very special fish cocktail

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
373
calories
Calories

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).

1 serving contains
(Percentage of daily recommendation)
Calorie373 kcal(18 %)
Protein20 g(20 %)
Fat25 g(22 %)
Carbohydrates15 g(10 %)
Sugar added2 g(8 %)
Roughage3 g(10 %)
Vitamin A1.1 mg(138 %)
Vitamin D24 μg(120 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin9 mg(75 %)
Vitamin B₆0.5 mg(36 %)
Folate81 μg(27 %)
Pantothenic acid1.4 mg(23 %)
Biotin19.6 μg(44 %)
Vitamin B₁₂9 μg(300 %)
Vitamin C80 mg(84 %)
Potassium1,162 mg(29 %)
Calcium157 mg(16 %)
Magnesium78 mg(26 %)
Iron3.2 mg(21 %)
Iodine35 μg(18 %)
Zinc1.7 mg(21 %)
Saturated fatty acids4.7 g
Uric acid297 mg
Cholesterol99 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4 ounces
1
1
sweet Melon (such as cantaloupe, about 1.2 kg)
2 tablespoons
1 teaspoon
4 tablespoons
3 sprigs
4
Pickled herring (each about 100 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Salad spinner, 1 Small knife, 1 Large knife, 1 Tablespoon, 1 Bowl, 1 Salad server, 1 Small bowl, 1 Whisk, 1 Teaspoon, 1 Paper towel

Preparation steps

1.
Pickled Herring Salad preparation step 1

Rinse arugula, spin dry and trim tough stems. 

2.
Pickled Herring Salad preparation step 2

Rinse chile, wipe dry, halve lengthwise and remove seeds. Chop chile finely.

3.
Pickled Herring Salad preparation step 3

Halve melon, remove the seeds with a spoon, cut melon into slices and peel.

4.
Pickled Herring Salad preparation step 4

Cut melon into bite-sized pieces and mix with arugula in a bowl.

5.
Pickled Herring Salad preparation step 5

Whisk balsamic vinegar with salt, pepper and sugar to taste, then whisk in olive oil.

6.
Pickled Herring Salad preparation step 6

Rinse mint, shake dry, pluck leaves and chop coarsely. Stir with chile into salad dressing.

7.
Pickled Herring Salad preparation step 7

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.