Recipes · Dutch · Seafood
Soused Herring
One serving has 241 kcal and 22 g protein, and at least a fifth of a woman's daily need of cobalamin (683%), selenium (80%), phosphorus (42%), vitamin D (D2 + D3) (33%), pyridoxine (30%) and niacin (28%). Ready in 1460 minutes.
- Preparation: 1450 min
- Cooking: 10 min
- Makes: 1 serving (250 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 120 g Herring, raw
- 60 g Vinegar, white
- 40 g Water
- 20 g Onions, red, raw
- 0.2 g Bay leaves
- 0.3 g Black pepper
- 8 g Sugar
- 1 g Salt
Method
- Fillet the herring (or use ready-filleted fillets), remove any small pin bones, and roll each fillet up skin-side out, securing with a cocktail stick.
- Put the vinegar, water, half the sliced onion, bay leaf, peppercorns, sugar and salt in a small pan and bring to a gentle simmer for 2 minutes to dissolve the sugar and salt.
- Lower the rolled herrings into the liquid and poach gently for 8-10 minutes until the fish is opaque and cooked through.
- Let the herrings cool in the liquid, then transfer everything, with the remaining raw onion, to a container; cover and refrigerate for at least 24 hours (up to 3 days) so the fish absorbs the pickle.
- Serve cold, straight from the pickling liquid, with some of the soused onion on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 241 kcal | 11% |
| Carbohydrates | 10.2 g | |
| Water | 201 mL | |
| Fiber | 0.47 g | 2% |
| Protein | 21.8 g | 45% |
| Tryptophan | 0.24 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 2 g | |
| Methionine | 0.64 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.85 g | |
| Tyrosine | 0.73 g | |
| Valine | 1.1 g | |
| Histidine | 0.64 g | |
| Fat | 10.9 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 1 g | |
| Eicosapentaenoic Acid (EPA) | 0.85 g | |
| Omega-6 | 0.16 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 72 mg | |
| Calcium | 81.1 mg | 8% |
| Copper | 0.13 mg | 14% |
| Iron | 1.5 mg | 8% |
| Magnesium | 42.2 mg | 14% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 292 mg | 42% |
| Potassium | 428 mg | 9% |
| Selenium | 44.3 µg | 80% |
| Sodium | 499 mg | |
| Zinc | 1.2 mg | 16% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.8 mg | 16% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 16.2 µg | 4% |
| Cobalamin (vitamin B12) | 16.4 µg | 683% |
| Choline | 79.3 mg | 19% |
| Vitamin A | 34.3 µg | 5% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D (D2 + D3) | 200 IU | 33% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 0.69 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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