Recipes · German · Seafood
Brathering (Marinated Fried Herring)
One serving has 392 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (855%), selenium (108%), phosphorus (55%), vitamin D (D2 + D3) (42%), niacin (39%) and pyridoxine (39%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (334 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, Low carb
- Contains: fish, gluten, mustard
Ingredients
- 150 g Herring, raw
- 10 g Flour, all-purpose
- 8 g Vegetable oil
- 60 g Vinegar, white
- 60 g Water
- 40 g Onions, raw
- 0.2 g Bay leaves
- 0.3 g Mustard seeds
- 5 g Sugar
- 0.4 g Salt
Method
- Pat the herring fillets dry, season lightly with the salt, and dust all over with the flour, shaking off any excess.
- Heat the oil in a pan and fry the herring for 2-3 minutes a side until golden and just cooked through; set aside on a plate.
- Bring the vinegar, water, sliced onion, bay leaf, mustard seeds and sugar to a boil, then simmer for 3 minutes and let cool slightly.
- Lay the warm fried herring in a shallow dish and pour the warm marinade with the onions over the top so it's mostly submerged.
- Cover and refrigerate for at least 4 hours, ideally overnight, turning once, so the fish takes on the tangy pickle flavour.
- Serve cold, straight from the marinade, with some of the pickled onion and a little of the liquid spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 392 kcal | 19% |
| Carbohydrates | 16.6 g | |
| Water | 262 mL | |
| Fiber | 1 g | 4% |
| Protein | 28.5 g | 59% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.82 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.4 g | |
| Histidine | 0.82 g | |
| Fat | 21.8 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 7.9 g | |
| Docosahexaenoic Acid (DHA) | 1.3 g | |
| Eicosapentaenoic Acid (EPA) | 1.1 g | |
| Omega-6 | 4.3 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 90 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.18 mg | 20% |
| Iron | 2.3 mg | 13% |
| Magnesium | 56.8 mg | 18% |
| Manganese | 0.23 mg | 13% |
| Phosphorus | 382 mg | 55% |
| Potassium | 564 mg | 12% |
| Selenium | 59.3 µg | 108% |
| Sodium | 296 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 41.8 µg | 10% |
| Cobalamin (vitamin B12) | 20.5 µg | 855% |
| Choline | 100 mg | 24% |
| Vitamin A | 42.6 µg | 6% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin D (D2 + D3) | 251 IU | 42% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 15.1 µg | 17% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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