Did you know that a 1 oz serving of baked or broiled herring with bones removed yields only 36 calories? This healthy seafood option is perfect for those watching their calorie intake while still getting important nutrients. Herring is often cooked with bones intact, but don't let that scare you away - removing the bones is easy and worth it.

In addition to being low in calories, herring is high in omega-3 fatty acids, which are important for heart and brain health. It also contains vitamin D, vitamin B12, and selenium, among other nutrients.

If you're looking to add more seafood to your diet, herring is a great option that can be cooked in a variety of ways. Let's explore the different cooking methods and other tips for making the most of this delicious fish.

Calorie content of baked or broiled herring

In comparison to other meats, herring is relatively low in calories, making it a great option for those looking to lose weight or maintain a healthy diet. But don't let the low calorie count fool you - herring is rich in important nutrients that your body needs, such as omega-3 fatty acids and vitamin D. By adding herring to your diet, you can get the nutrients your body needs without consuming too many calories.

Cooking methods for herring

If you're baking herring, preheat your oven to 350 degrees F and place the fish in a baking dish. Add your desired seasonings and a little bit of oil, then bake for 10-15 minutes or until the fish is cooked through. To broil herring, preheat your broiler and place the fish on a broiling pan. Brush with oil and seasonings, then broil for 5-7 minutes or until the fish is cooked through. Grilling and smoking are also great options for herring, and both methods add a smoky flavor to the fish. Experiment with different seasonings and cooking times to find the perfect preparation method for your taste buds.

How to remove bones from herring

Start by placing the fish on a cutting board and finding the center bone that runs along its length. Use a sharp knife to cut along the center bone and remove the fillet from the fish. Then, locate the pin bones that run along the fillet and use a pair of tweezers or fish pliers to remove them. Be careful not to break the bones or leave any behind. Once the fillet is bone-free, it's ready to be used in your favorite recipe.

Yield of herring after cooking

For example, a 3.5 oz serving of baked or broiled herring with bones removed yields approximately 100-120 calories. This serving size contains roughly 20 grams of protein and 5-6 grams of healthy fats. Grilled and smoked herring may have different calorie counts and nutritional values, so be sure to check the specific recipe or nutritional information for accurate measurements. By understanding the yield of herring after cooking, you can better portion your servings and make more informed decisions about your diet.

Difference in calorie content with and without bones

A 1 oz serving of baked or broiled herring with bones removed yields only 36 calories, while the same serving with bones intact yields approximately 60-70 calories. This difference in calorie content may not seem significant, but it can add up over time if you're consuming herring regularly. Removing the bones can also make the fish easier to eat and enhance the flavor. So if you want to reduce your calorie intake or simply make your herring more enjoyable, consider removing the bones.

Benefits of eating herring

The high levels of omega-3 fatty acids in herring can help reduce inflammation, improve cholesterol levels, and lower the risk of heart disease and stroke. Herring is also a good source of vitamin D, which is important for bone health and immune system function. It contains vitamin B12, which is important for cell growth and nervous system function. Additionally, herring is a good source of selenium, which supports thyroid function and antioxidant protection. By adding herring to your diet, you can improve your overall health and wellbeing.

Nutritional value of herring

A 3.5 oz serving of baked or broiled herring with bones removed contains approximately 180-200 calories, 20-25 grams of protein, and 5-6 grams of healthy fats. It is also rich in omega-3 fatty acids, vitamin D, vitamin B12, and selenium. Herring is a great source of protein for those following a low-carb or keto diet, and its high levels of omega-3 fatty acids make it a heart-healthy option. By incorporating herring into your meal plan, you can meet your daily nutritional needs and enjoy a delicious meal at the same time.

Recipes using baked or broiled herring

- Herring and beet salad: Top a bed of mixed greens with baked or broiled herring, sliced beets, and a balsamic vinaigrette for a nutritious and tasty salad. - Herring and avocado toast: Toast a slice of whole grain bread and top with mashed avocado and baked or broiled herring. Sprinkle with salt, pepper, and red pepper flakes for a kick of flavor. - Herring and potato skillet: Heat a skillet over medium heat and add diced potatoes, onion, and baked or broiled herring. Season with paprika, garlic powder, and salt, and cook until the potatoes are tender and the herring is heated through.

Herring as a sustainable seafood option

It is a small, fast-growing fish that is abundant in many areas of the ocean, making it a more sustainable option than larger, longer-lived fish species. By choosing herring, you can enjoy a delicious and nutritious meal while supporting sustainable fishing practices and helping to preserve our ocean ecosystems. Look for herring that is MSC-certified or caught using environmentally-friendly practices to ensure that you are making a responsible choice.

Tips for buying and storing herring

Herring can be stored in the refrigerator for up to two days, or frozen for up to six months. To freeze herring, rinse it in cold water and pat it dry, then wrap it tightly in plastic wrap or aluminum foil and place it in a freezer bag. To thaw frozen herring, place it in the refrigerator overnight, or run it under cold water for a few minutes. By following these tips, you can ensure that your herring is fresh and delicious every time you cook it.