Herring (Atlantic, Cooked, Dry Heat)
Herring, particularly Atlantic herring, is a flavorful and nutrient-rich fish that offers a myriad of health benefits. Cooked through dry heat, herring becomes a versatile ingredient, commonly featured in various cuisines around the world. With its rich, tender texture and robust flavor, this fish can be enjoyed in a variety of dishes, from salads to spreads, or simply as a stand-alone meal.
Here’s a detailed nutritional breakdown of cooked Atlantic herring:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 203 kcal |
| Protein | 23.03 g |
| Total Fat | 11.59 g |
| Saturated Fat | 2.615 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 74.0 mg |
| Iron | 1.41 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 303.0 mg |
| Potassium | 419.0 mg |
| Sodium | 115.0 mg |
| Zinc | 1.27 mg |
| Copper | 0.118 mcg |
| Manganese | 0.04 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (B1) | 0.112 mg |
| Riboflavin (B2) | 0.299 mg |
| Niacin (B3) | 4.124 mg |
| Vitamin B6 | 0.348 mg |
| Folate (B9) | 12.0 mcg |
| Vitamin B12 | 13.14 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 1.37 mg |
| Vitamin D2 | 5.4 mcg |
Allergen Information
Herring is a type of fish, and as such, it is a known allergen for individuals with fish allergies. It is important to be cautious when preparing or serving herring, particularly for those with sensitivities to seafood.
Dietary Preferences
- Gluten-Free: Herring is naturally gluten-free, making it a safe option for those with gluten intolerances or sensitivities.
- High-Protein: This fish is an excellent source of protein, providing over 23 grams of protein per 100g serving.
- Low-Carb: With no carbohydrates, herring is ideal for low-carb and ketogenic diets.
- Rich in Omega-3: While not explicitly stated here, herring is a rich source of omega-3 fatty acids, which are beneficial for heart health.
- Dairy-Free: Herring is free of dairy, suitable for those following dairy-free or vegan diets (if prepared appropriately).
Health Benefits
Herring is not just a protein powerhouse; it’s also packed with essential nutrients that can benefit your overall health. Here’s a closer look at why you should consider adding herring to your diet:
- High in Omega-3 Fatty Acids: Omega-3s are known to support heart health by lowering cholesterol and reducing inflammation. They are also beneficial for brain health, supporting cognitive function.
- Rich in Vitamin B12: A key nutrient for maintaining healthy nerve function, vitamin B12 also plays a role in red blood cell formation and DNA synthesis. Herring provides a generous amount of this vital vitamin.
- Good Source of Selenium: This mineral acts as an antioxidant, protecting cells from oxidative stress and supporting immune function.
- Supports Bone Health: With a notable amount of calcium and magnesium, herring contributes to maintaining strong bones and teeth.
- High in Protein: The high protein content in herring makes it an excellent choice for those looking to build or maintain muscle mass. It’s a complete protein, meaning it contains all the essential amino acids your body needs.
Cooking Tips & Serving Suggestions
Atlantic herring, when cooked by dry heat, has a firm yet flaky texture with a slightly smoky flavor. Here are a few tips for preparing and enjoying this nutritious fish:
- Grilling: Herring can be grilled to perfection, either whole or in fillets. Lightly oil the grill grate and season with your favorite herbs and spices.
- Baking: Baked herring is a simple and healthy option. Place the fish on a baking sheet, season, and bake at 375°F (190°C) for 12-15 minutes, or until it reaches your desired level of doneness.
- Smoked: Smoked herring is a popular dish in many cultures and adds a unique depth of flavor to salads, pasta, or sandwiches.
- In Sauces and Spreads: Herring pairs wonderfully with creamy or tangy sauces, such as mustard or sour cream-based dressings. It also makes a fantastic addition to fish spreads and dips.
- Canning: Herring can also be canned for later use, preserving its flavors for months and making it a convenient ingredient for quick meals.
Conclusion
Atlantic herring, particularly when cooked by dry heat, is an incredibly nutritious and versatile fish that is perfect for a variety of culinary applications. With its high protein, rich omega-3 content, and abundance of essential vitamins and minerals, it’s an excellent addition to a balanced diet. Whether you enjoy it grilled, baked, or smoked, herring offers a healthy and delicious way to nourish your body while satisfying your taste buds.
If you’re looking for ways to incorporate this nutrient-dense fish into your meals, consider exploring different recipes such as herring salads, spreads, or even classic Scandinavian-inspired dishes. With its distinct flavor and numerous health benefits, herring is a seafood choice you can feel good about eating!
