Herring (Glupea harengus)

Introduction:

Herring is one of the fattiest edible fish. It is rarely available as a fresh fish; it is usually offered marinated or smoked.

Use/Preparation:

Bismarck herring is marinated in oil, vinegar, onions, mustard seeds and bay leaves. Rollmops, pickled in a similar marinade to Bismarck herring, are rolled up together with a piece of cucumber and onions. Fried herring is marinated after frying. Bückling is a smoked herring. Matjes is eaten raw and only lightly salted.

Health:

Herring is rich in omega-3 fatty acids, protein, vitamin A, D and vitamin B12. Because it is a fast-growing and small fish, it accumulates fewer contaminants than larger edible fish.

Alternatives:

A good alternative to herring is mackerel. It has a similar strong taste and is a good source of omega-3 fatty acids and protein. It too can be smoked, fried or marinated. Sardines and salmon are also good sources of omega-3s as a substitute.

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Average nutritional values	per 100 g
Energy (kcal/kJ)	158/661
Fat	9 g
Healthy fatty acids	2 g
Carbohydrates	0 g
Sugar	0 g
Protein	18 g
Salt	0 g