Herring (Clupea harengus) is a small fish from the Atlantic and Baltic Sea with fatty, light meat, which is characterized by a high content of long-chain omega-3 acids: EPA and DHA. A standard 100 g portion usually provides 1.5-2.5 g of EPA+DHA, plus 10-20 µg of vitamin D, over 10 µg of vitamin B12 and useful amounts of iodine, selenium and phosphorus; such a composition supports nerve conduction, promotes a favorable lipid profile and stabilizes thyroid function. This is particularly important when preventing lifestyle diseases such as hypertension or atherosclerosis. For comparison, the need for EPA+DHA is approximately 250-500 mg per day, so two servings of herring a week allow you to achieve this level without the need for supplementation. In practice, they work best fresh or frozen filletsserved as an independent lunch dish (120-150 g) or as an addition to salads and sandwiches (50-80 g).
When including herring in your diet, you should follow a few simple rules. This is a low-mercury species, safer than large predatory fish, but smoked and salted products may contain up to 2-3 g of sodium per 100 g of the product and compounds formed during smoking. Therefore, it is best to choose smaller individuals, fresh or mildly cured fillets, especially in cases of hypertension, kidney disease, gout or histamine intolerance. It is worth soaking the brine flakes in cold water or milk for 1-2 hours, and then serve them cold in a light sauce of yogurt, lemon and herbs, or briefly steam them. Thanks to this, they retain omega-3, and at the same time they have less salt and a more delicate taste.
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There are many misconceptions about herrings, which is why they rarely appear on the daily menu. The most frequently repeated myth concerns their alleged “fattening” nature. Meanwhile, fresh fillet contains only 160-200 kcal per 100 gwhich makes it a product with moderate energy density, similar to lean poultry meat. The high content of high-quality protein and unsaturated fats keeps you full for a long time and limits snacking between meals. The problem only appears when the fish is served on the table with heavy additives: mayonnaise, 30% cream or sweet sauces – they, and not the herring itself, increase the calorie content of the dish by up to twofold. In the version with natural yogurt, herbs and vegetables, this species fits perfectly into reduction menus and diets with a reduced glycemic load.
The second frequently repeated myth is the belief that every form of herring is the same nutritional value. However, the differences are significant. Omega-3 fatty acids (EPA and DHA), which provide heart and brain benefits, are sensitive to long frying and reheating. Fresh or briefly marinated fillets retain most of them, while smoked or heavily salted fillets lose some of their advantages in favor of a distinctive taste. It is also worth adding that popular fears about “mercury in herring” are groundless – in fact, it is a species much safer than tuna or swordfish.
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To fully utilize the health-promoting potential of herring, it is worth combining it with products that enhance its effects. Ingredients rich in potassium, fiber and antioxidants are perfect, such as boiled jacket potatoes, root vegetables, apples, pickles and wholemeal bread. A simple and at the same time valuable set is brine rinsed fillets combined with natural yogurt or skyra bit of mustard, lemon, onion and dill. This variant not only lowers the sodium content, but also provides calcium, vitamin C and beneficial bacteria. A salad with beetroot, apple and pickled cucumber sprinkled with cold-pressed rapeseed oil is also a good idea: ascorbic acid from vegetables improves the absorption of iron and iodine, and fermented additives support the intestinal microbiota, which indirectly has a positive effect on fat metabolism.
In versions served during meetings and holidays, it is worth using lighter substitutes for traditional ingredients. Mayonnaise can be replaced with a mixture of yogurt, kefir and horseradish, and sweet sauces with tomato puree and herbs. It is better to limit vegetable fats with a predominance of omega-6 (e.g. sunflower oil) by choosing olive oil or rapeseed oil, which retain more favorable ratio of fatty acids. In dinner dishes, the healthiest methods are short processing: baking at 180-190°C for 10-15 minutes or steaming, which minimizes the loss of omega-3. In your daily diet, herring can be found in a simpler form, e.g. on a sandwich with whole grain bread and vegetables, as a paste with egg and yogurt, or as a light “ceviche”, i.e. marinated in lemon juice. fillet with onion, parsley and a little olive oil.
Source: Terazgotuje.pl
