White Herring

White herring, a fish species found in both the Atlantic and Pacific Oceans, is a fish with a storied background. Perhaps one of the most abundant fish species found in the ocean today, white herring was also one of the most commonly caught species until the early 20th century. Once pulled on board shipping vessels, the fish were packed in salt to preserve the delicate flesh of the oily fish. With this technique, the fishing vessels could spend weeks at sea, bringing even more fish into the European diet. While salting was the most common way to preserve white herring, salting and pickling herring remains popular today. With modern technology, white herring is often enjoyed as a fresh fish in its raw form. Sushi restaurants consider it a prized fish, while the Dutch tend to enjoy this raw fish a bit of red wine vinegar and shopped onions. No matter how you decide to enjoy this fish, you are sure to enjoy the taste and nutrition of Herring.

Key Nutrients

White Herring provides a high amount of omega fatty acids, a positive source of triglycerides. High in vitamin and mineral content, it is also an excellent source of essential amino acids including Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine.

Health Benefits

Essential amino acids provide the necessary building blocks for protein growth and development. This tends to promote healthy tissues and reduces the risk of certain cancers.

Omega Fatty Acids – Omega fatty acids are unsaturated fatty acids which help reduce the risk of stroke and promote healthy heart and circulatory functions.

Season

Being a fish, white herring can be found in most supermarkets or seafood stores year round.

Nutrition Information
Per 100 grams:
Calories (cKal): 158
Protein (grams): 17.96
Total Fat (grams): 9.04
Carbohydrates (grams): 0
Fiber (grams): 0

Buying and Storing

When buying white herring, make sure the flesh of the fish is bright in color and does not smell like ammonia or the sea. When storing at home, store the fish in a sealed container lined with paper towel for up to two days.
Best Way to Add to Diet
There are many ways to serve white herring. Grilled white herring, marinated in thyme, shallot, lemon and olive oil, is a great recipe which can be added to any salad, rice or pasta. As a versatile fish, white herring can also be grilled, poached or roasted. If the herring is very fresh, try serving as a raw fish with a bit of chopped onion and red wine vinegar.