Salad with Herrings with Less than 400kcal
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
A Delicious and economical Salad
Salad with Herrings offers the health benefits of seaweeds and fatty fish. Seaweeds have a diuretic effect and help in detoxifying the body, while also protecting blood vessels and combating stress.
The omega-3 fatty acids and vitamin D found in herring have a beneficial effect on the heart and blood circulation.
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The Greek Salad: https://anatolikilemesou.com/?p=9604
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The Salad with Herrings Recipe
Ingredients (Serves 3):
1 package of mixed dried seaweed
100ml dry white wine
Juice of 2 kaffir limes
1 tsp coriander seeds, finely chopped
1 tbsp white wine vinegar
1/2 tsp salt
1 kaffir lime leaf
3 fresh herring fillets
About 120g red clover sprouts
1 carrot, peeled and julienned
2 lemon slices, for garnish
For the dressing:
1 tbsp tamari soy sauce
1 tsp honey
1 tsp rice vinegar
2 tbsp chopped dill and some additional for garnish.
Execution:
- Rinse the seaweed under running water in a strainer, place it in a bowl, and cover it with lukewarm water. Set it aside to regain its original volume, for at least 15 minutes or until it softens, and then drain it.
- You place the white wine, lime juice, coriander, vinegar, salt, kaffir lime leaves, and 100ml of water in a medium saucepan and boil them over low heat. Once it comes to a boil, reduce the heat, let it simmer for 2-3 minutes, lower the heat even more, add the fillets of herring and sauté for 10-12 minutes or until cooked through. The fish is cooked when its flesh turns opaque. If you wish, you can keep the broth, add 1 tablespoon of kudzu, or flour, or corn flour, and serve it as a warm sauce to drizzle over the fish, seaweed, and salad.
- Meanwhile, mix all the ingredients for the dressing in a small bowl. Place the softened seaweed, cucumber slices, red clover sprouts, and julienned carrot in a large bowl, drizzle with the dressing, and mix well.
- Divide the salad onto 4 plates and place a fillet of herring on each. Garnish with a little more dill and lemon slices.
The Dietitian Informs
Herring also contains dioxins, however sources believe that the benefits from Omega-3s are statistically stronger than the potential risks due to dioxins. The level of dioxins depends on the age and size of the fish. Herrings smaller than 17 centimeters can be eaten freely, while larger ones can be consumed every fortnight.
