General information about herring
Ocean herring is a valuable commercial fish that lives primarily in shallow waters in temperate zones.
It is more common along the northern coasts of the Atlantic and Pacific oceans. It is a predator and important prey linking primary producers with the highest level consumers: large fish, seabirds and mammals. Herring is one of the cleanest fish products: it concentrates a small amount of highly toxic substances and produces low greenhouse gas emissions.
Calorie content and composition
Herring is a good source of protein and healthy polyunsaturated fatty acids.
Per 100 g of product there is an average of 17.2 g of protein and 12.3 g of triglycerides. No carbohydrates or dietary fiber (fiber) were found in the fillet. The total calorie content of fish is 178.7 kcal. Herring is perceived as an important component of a balanced diet due to its high concentration of unsaturated fats, the content of which reaches 80% in the composition of lipids. The most valuable of them are docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids from the omega-3 family.
Micronutrient analysis showed that herring fillets are enriched in sodium and potassium. It also includes high concentrations of iron, calcium, manganese and selenium. The predominant vitamins are cyanocobalamins (B12), calciferols (D) and tocopherols (E).
Beneficial features
Omega-3 fatty acids combined with protein and microelements have a beneficial effect on the body.
Herring reduces the risk of developing cardiovascular diseases.
Including herring in the diet provides the following potential health benefits:
- reducing the risk of developing cardiovascular pathologies;
- slowing down inflammatory processes;
- strengthening immunity;
- strengthening the musculoskeletal system;
- maintaining energy metabolism;
- restoration of normal weight;
- reducing the risk of developing cancer.
The benefits of herring
Due to its high Omega-3 content, herring has a beneficial effect on the functioning of the cardiovascular system and prevents the development of atherosclerosis. With a deficiency of fatty acids in the body, the likelihood of developing cancer and rheumatoid arthritis increases, and immunity decreases.
What are the benefits of herring for the body:
- reduces the size of fat cells, which significantly reduces the likelihood of developing diabetes;
- slows down the aging process, protects the body from the negative effects of external factors;
- helps strengthen bones;
- has a beneficial effect on kidney function, increases hemoglobin;
- stimulates the thyroid gland;
- reduces the manifestation of psoriasis;
- improves vision and brain function.
Herring is included in diets for the treatment of neuralgia, dermatological and ophthalmological diseases.
Fish is good for children - it prevents the development of rickets, improves memory, and promotes the formation of strong bone tissue. You can include it in your child’s diet from the age of one year.
Herring in cosmetology
Regular consumption of oily fish improves the condition of the skin, hair and nails. In cosmetology, herring caviar and fish oil are used to create anti-aging masks. Herring scales are added to lipsticks and varnishes to give products a pearlescent sheen.
The recipe for a rejuvenating mask for all skin types is to grind 5 g of unsalted herring caviar, mix with 15 ml of olive oil or flax seeds, after a quarter of an hour add a beaten quail egg yolk. Apply the mixture to the face and neck and leave for 30 minutes.
Herring for weight loss
Is it possible to eat fatty fish while losing weight? Herring contains useful lipid compounds that reduce the accumulation of fat cells in the body, accelerate metabolic processes in the body, so it can be classified as a dietary product and can be used without restrictions in the Kremlin diet.
People who watch their weight and adhere to proper nutrition should avoid salted and smoked herring, steam fish, bake it with vegetables, and eat it boiled.
Features of eating herring during a diet
During the diet, it is important to cook fish correctly: stew or bake. It is not allowed to eat fried dishes made from it, because... Due to heat treatment, the product accumulates dangerous trans fats. Salted fish, which provokes the appearance of edema, can also interfere with rapid weight loss.
Salted fish can interfere with rapid weight loss.
When preparing a dietary dish, an ungutted carcass is soaked in water for 12-24 hours.
If you use milk, the meat will become more tender. Soaking should be carried out in a closed, opaque container in a cool place.
Contraindications and harm
Herring, like other types of fish, is on the list of the most allergenic foods. In people with individual intolerance to a particular antigen, skin reactions in the form of redness, itching or rash are possible. The most dangerous manifestation of an immunological reaction, anaphylactic shock, is extremely rare. In this case, you should completely exclude the product from your diet.
The conditions for storing and processing fish are of great importance. Failure to comply with the temperature regime affects the taste and promotes the development of pathogenic microorganisms. It is better to buy fish products in trusted places where trade rules are strictly followed.
There will be little benefit from herring preserves prepared with the addition of stabilizers and preservatives. The consumption of pickled and smoked fish is contraindicated for patients with functional disorders of the liver and kidneys, gastritis or peptic ulcers of the stomach and duodenum.
Excess salt leads to edema and is harmful to those who suffer from hypertension and other pathologies of the cardiovascular system.
Fish selection criteria
When buying a frozen product, you need to pay attention to the date of catch and the size of the carcass. Herring caught in October or November is considered the most delicious and healthy. At this time, she is preparing for spawning and is full of vitality. You should choose fish weighing at least 350 g with whole skin and clear eyes.
When buying a herring, you need to look at the elasticity of the body and the color of the scales.
When buying fresh or salted, you need to be guided by the following characteristics:
- the presence of solid fins and tail;
- elastic surface of the body, on which no dents remain after pressing with a finger;
- uniform color of scales without yellow spots;
- lack of excess mucus on the skin;
- smell without signs of spoilage.
Can pregnant women eat herring?
With a lack of calcium and an increased level of progesterone, expectant mothers often crave salted fish, but they should not mindlessly follow their desires, but carefully weigh the pros and cons. In the absence of contraindications or a tendency to swelling, it is recommended to regularly consume herring during pregnancy - the fish has a beneficial effect on the formation of bone tissue and brain development.
The salty product should be consumed in moderation; there are no restrictions on boiled and baked herring. The healthiest herring for pregnant women is Atlantic herring; it contains a lot of vitamin E, phosphorus and calcium.
A strong and sudden desire to taste herring is often the first sign of pregnancy for women. Against the background of increased progesterone synthesis, smooth muscles relax, arterial parameters decrease - the body needs additional doses of salt to eliminate unpleasant symptoms.
Healthy recipes with herring for cooking at home
In terms of the variety of processing methods, no fish can surpass herring. In Europe, most of the catch is marinated and smoked. In eastern Canada and the northeastern United States, the nets mainly catch young fish, which are canned like sardines. Freshly caught fish is also salted, baked, stewed, fried and fermented.
Herring can be combined with any food; many delicious and healthy dishes can be prepared using it.
Baked in foil
Herring baked in foil is the easiest product to prepare.
The dish turns out juicy and aromatic. The following components will be required per serving:
- gutted herring - 2 pcs.;
- tomatoes - 2 pcs.;
- butter - 5 g;
- salt, ground black pepper - to taste.
Herring baked in foil is very easy to prepare.
The fish is washed in cold running water and cleaned of scales. Longitudinal cuts are made on the sides and the insides are greased with butter. The product is seasoned with salt and pepper, then placed on foil and covered with tomato slices. Wrap the package tightly and bake at 180°C for 15 minutes.
Stew with fish
Fish fillet in combination with stewed vegetables becomes even more nutritious and healthy.
Inexpensive and accessible components are used for its preparation. Ingredients for the stew:
- herring fillet - 4 pcs.;
- milk - 100 ml;
- fresh mushrooms - 100 g;
- onion - 1 pc.;
- cherry tomatoes - 5 pcs.;
- tomato paste - 75 g;
- olive oil - 1 tbsp;
- salt - to taste;
- freshly ground black pepper - to taste.
Fish stew is a nutritious and healthy dish.
Place the fillet in a wide pan, add milk and cook over low heat for 10 minutes.
Fry the chopped onion in a frying pan until softened, then add the chopped mushrooms and continue cooking until browned. Without turning off the heat, add chopped tomatoes and tomato puree. The mixture is seasoned with salt and pepper. The finished fillet is cut into cubes and added to the stew. Extinguishing continues for another 10-15 seconds. The dish is served to the table immediately.
Ear
Aromatic, rich ukha is a classic dish of Russian cuisine.
Moderately fatty herring is well suited for preparing such a nutritious dish. Products:
- fresh herring - 1 pc.;
- potatoes - 700 g;
- onion - 50 g;
- carrots - 120 g;
- water - 2 l;
- greens - to taste;
- bay leaf - to taste;
- black pepper and allspice peas, sea salt - to taste.
The soup turns out aromatic and rich.
Vegetables are cut into cubes and boiled in boiling water until tender, then spices are added. The herring is washed, cleaned and cut into small pieces. Place the fish in boiling water and continue to cook the soup over medium heat for no more than 15 minutes. Then let the ear brew for 10 minutes. The hot soup is poured into bowls, sprinkled with herbs and served.
Cutlets
Herring cutlets are prepared quickly and easily.
They can be served with any side dishes and sauces. Ingredients:
- herring fillet - 490 g;
- beef lard - 140 ml;
- chicken egg - 1 pc.;
- onion - 50 g;
- sea salt - 10 g;
- ground black pepper - 2 pinches;
- vegetable oil - 120 g.
The herring is cut into small pieces. Then the onion is cut and, together with the fillet, passed through a meat grinder. Egg and spices are added to the minced meat. Transfer the finished mixture into a bag and put it in the refrigerator for 30 minutes.
The cutlets cook very quickly.
At the final stage, round cutlets are formed from the minced meat. The pieces are fried for 4 minutes on each side. The dish is served with potatoes and herbs.
Rolls with lingonberries
Sweet, sour and slightly tart, lingonberries are suitable for making seasonings that go well with game and fish.
Herring, served with juicy bright red berries, will decorate the dinner table. Products for cooking:
- herring fillet - 500 g;
- fresh lingonberries - 50 g;
- walnuts - 50 g;
- onion - 50 g;
- dried herbs - 5 g;
- freshly ground black pepper - to taste;
- sea salt - to taste;
- butter for frying.
Lingonberry rolls go well with fish.
The lingonberries are washed and dried. Berries, nuts and herbs are crushed using a blender. Finely chopped onion is fried until transparent and added to the ground mixture. At the end, add spices. The finished composition is used as a filling.
Herring fillets are washed and dried. Place the pieces of fish on a cutting board skin side down, spread the filling on top and roll them up. The dish is baked in a heat-resistant bag at a temperature of 180°C for no more than 25 minutes.
Fish baked with eggs
Fish fillet with egg is a double portion of easily digestible protein and healthy fats.
The dish is high in calories, but in small quantities it is suitable for a diet. Ingredients:
- fish fillet - 120 g;
- chicken egg - 1 pc.;
- sour cream - 20 g;
- fresh herbs, ground black pepper - to taste;
- butter - 10 g.
Fish baked with eggs contains healthy fats.
Make a mixture based on a chicken egg and sour cream with the addition of half the herbs and spices. Place fish fillets in a heat-resistant form, greased with oil, and pour the prepared mixture over it.
The dish is baked at 180°C for 25-30 minutes. Before serving, sprinkle the herring with the remaining herbs.
Borscht with herring
This dish has an original taste and aroma.
The wide variety of vegetables and herbs in its composition is an additional source of vitamins and microelements. Ingredients:
- partial fish fillet - 120 g;
- fresh herring - 40 g;
- porcini mushrooms - 100 g;
- beets - 150 g;
- carrots - 50 g;
- white cabbage - 100 g;
- onion - 50 g;
- parsley root - 20 g;
- fresh greens - to taste;
- vegetable oil - for frying.
Borscht with herring has an original taste.
Boiled mushrooms and cabbage are finely chopped. The beets are baked and, after cooling, chopped into strips. Carrots, onions and parsley root are chopped and fried. Cabbage is chopped.
Bring the mushroom broth to a boil, add cabbage and cook over low heat. After 10 minutes, add beets, fried vegetables, mushrooms and fillet cut into small pieces. After 15 minutes, immerse the herring in the soup and continue cooking for another 5 minutes. Before serving, sprinkle it with fresh herbs.
Storage conditions and shelf life
Suppliers state that the herring shelf life is 12 months if storage conditions are met.
However, even properly frozen fish begins to deteriorate after 10 months: fats gradually turn rancid, smell and taste deteriorate. Fresh herring is best eaten on the day it is caught or purchased. If you need to preserve it, then the gutted carcasses should be cut into small pieces, adding a little onion and vegetable oil to them, put them in glass jars and put them in the refrigerator.
