Healthier Version Of A Classic Recipe

Smart Home-Style Herring

in a Creamy Sauce with Onions and Apples
4.47059
Average: 4.5 (17 votes)
(17 votes)
Smart Home-Style Herring

Smart Home-Style Herring - Herring at its best: Young herring with creamy sauce

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
329
calories
Calories

Healthy, because

Even smarter

Nutritional values

The North German classic is not low in fat, but the unsaturated fatty acids in fish have a positive effect on blood fats and cholesterol levels. In addition, the bones are supplied with plenty of vitamin D.

To optimise the ratio between protein, fat and carbohydrates, you can also serve a classic side dish with matjes and fresh sauce: boiled potatoes rich in carbohydrates or wholemeal bread.

1 serving contains
(Percentage of daily recommendation)
Calorie329 kcal(16 %)
Protein21 g(21 %)
Fat19 g(16 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0 mg(0 %)
Vitamin D24 μg(120 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.4 mg(29 %)
Folate24 μg(8 %)
Pantothenic acid1.4 mg(23 %)
Biotin15.3 μg(34 %)
Vitamin B₁₂9.4 μg(313 %)
Vitamin C15 mg(16 %)
Potassium670 mg(17 %)
Calcium185 mg(19 %)
Magnesium61 mg(20 %)
Iron1.9 mg(13 %)
Iodine40 μg(20 %)
Zinc1.6 mg(20 %)
Saturated fatty acids5 g
Uric acid248 mg
Cholesterol103 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 small onions (about 30 grams)
2 small Pickled cucumbers
2 tart Apple
½ lemon
9 ounces Yogurt (low-fat)
3 tablespoons Greek yogurt
salt
peppers
4 double fillets Pickled herring (each about 100 grams)
½ bunch Chives
How healthy are the main ingredients?
onionApplelemonsaltChives
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Citrus juicer

Preparation steps

1.
Smart Home-Style Herring preparation step 1

Peel the onions and cut into thin strips.

2.
Smart Home-Style Herring preparation step 2

Finely dice the pickled cucumbers.

3.
Smart Home-Style Herring preparation step 3

Rinse apples, cut into quarters and remove cores. Cut apple quarters crosswise into thin slices. Squeeze lemon.

4.
Smart Home-Style Herring preparation step 4

Mix yogurt, yogurt mayonnaise, 2 teaspoons lemon juice, salt and pepper. Fold in prepared ingredients.

5.
Smart Home-Style Herring preparation step 5

Place herring on a plate and spread with sauce.

6.
Smart Home-Style Herring preparation step 6

Alternatively, cut the herring into pieces and mix it into the sauce. Rinse chives, shake dry, cut into small rings and sprinkle over the young herring. Serve with black bread, if desired.