The health benefits of herring: Why you should include them in your diet
Herrings are a type of oily fish that isn’t only delicious, but also rich in nutrients. In this article, we’ll go over the health benefits of this fish and introduce you to a healthy and easy-to-prepare recipe.
Benefits of herring for your health
This fish are rich in omega-3 fatty acids, which have been shown to inhibit inflammation, lower blood pressure and improve brain function. They’re also high in vitamin D, which is important for healthy bones and teeth, and vitamin B12, which is important for energy production and nerve function.
In addition, herring are a good source of protein, which is necessary for building and repairing tissues in the body. They also contain minerals such as iron, zinc and selenium, which are important for maintaining a healthy immune system and supporting various bodily functions.
Nutritional value
Here are the nutritional values for a 100-gram serving (3.5 ounces):
Calories: 210
Protein: 19.5 grams
Fat: 14.4 grams
Omega-3 fatty acids: 1.7 grams
Vitamin D: 80% of the daily value (DV)
Vitamin B12: 233% of the daily requirement
Iron: 10% of the daily requirement
Zinc: 8% of the daily requirement
Selenium: 38% of the daily requirement
Here is a delicious and healthy recipe that you can prepare with this fish:
Salad of herring and sweet potatoes
Ingredients:
2 herring fillets 1 large sweet potato, peeled and diced 2 cups mixed greens 1/2 cup cherry tomatoes 1/2 red onion, sliced 2 tablespoons olive oil 1 tablespoon balsamic vinegar
Salt and pepper, to taste
Instructions:
Preheat the oven to 400°F (200°C). Place the diced sweet potato on a baking sheet and drizzle with olive oil. Season with salt and pepper and bake for 25 minutes, until tender.
While the sweet potato is baking, season the herring fillets with salt and pepper and grill or broil for 5-7 minutes, until cooked through.
In a large bowl, mix the mixed lettuce, cherry tomatoes and sliced red onions. Add the roasted sweet potato and toss again.
In a small bowl, whisk together the olive oil and balsamic vinegar to make the dressing.
Dress the salad with the cooked herring fillets and drizzle with the dressing.
Grilled herring
Ingredients
4 herring fillets
2 tablespoons of olive oil
1 tablespoon of lemon juice
Salt and pepper to taste
Chopped parsley (for sprinkling)
Preparation:
Heat the grill to high heat.
Wash the herrings and dry them with paper towels.
In a bowl, mix olive oil, lemon juice, salt and pepper.
Coat each herring fillet with a mixture of oil and spices on both sides.
Place the fillets on the heated grill and cook for 2-3 minutes on one side, then turn and cook for another 2-3 minutes on the other side.
Serve with chopped parsley.
Salad with herring, apples and arugula
Ingredients:
2 herring fillets
1 green apple
2 handfuls of arugula
1/4 cup chopped walnuts
2 tablespoons of olive oil
1 tablespoon of apple cider vinegar
Salt and pepper to taste
Preparation:
Wash the herrings and dry them with paper towels. Cut them into cubes.
Peel the apple and cut it into thin pieces.
In a large bowl, combine the arugula, sliced ​​apple and herring pieces.
In a separate bowl, mix olive oil, apple cider vinegar, salt and pepper.
Pour the oil and vinegar dressing over the salad. Sprinkle with chopped walnuts.
Mix well and serve.
Herring is most often pickled in a salty marinade of salt, water and vinegar, which is called “pickling”. The pickling process lasts for several days, during which the this fish is marinated in this mixture in order to preserve it and develop its characteristic taste and aroma. In some regions, such as Scandinavia, pickled herring is traditionally eaten as a side dish with potatoes or bread, and can also be used in a variety of dishes, such as salads, sandwiches and dips. There are other methods for making pickled harah, which include adding spices, such as paprika and cinnamon, to the marinade, or combining pickling with smoking, which is called “smoked pickling”.
Bottom line: this fish is an extremely healthy fish that is rich in protein, omega-3 fatty acids and vitamin D. Herring is easy to prepare and can be used in a variety of dishes, such as these salad and grilled fish recipes. Regular consumption of herring can help maintain heart health and improve cognitive function. Therefore, it would be good to include herring in the dish
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