Herring fillet is a nutritious and tasty fish option. In every 100 grams of raw herring fillet, there are 187 calories.

Herring fillet is an excellent source of protein, omega-3 fatty acids, vitamin D, and vitamin B12. It is also low in mercury, making it a safe choice for regular consumption.

In this article, we'll explore the benefits of herring fillet, its nutrient profile, calorie content, cooking suggestions, serving size, and health risks. We'll also discuss its sustainability and compare it to other fish.

Benefits of Herring Fillet

Herring fillet is a nutrient-dense fish that offers numerous health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamin D, and vitamin B12. The omega-3 fatty acids in herring fillet can help reduce inflammation, lower blood pressure, and improve brain function. Vitamin D is essential for the absorption of calcium and bone health, while vitamin B12 is necessary for the formation of red blood cells and nerve function. Incorporating herring fillet into your diet can support overall health and well-being.

Nutrient Profile

In addition to its high protein and omega-3 fatty acid content, herring fillet is also a good source of vitamin A, calcium, and iron. A 100-gram serving of raw herring fillet contains approximately 18.7 grams of protein, 1 gram of carbohydrates, 10.2 grams of fat, and 0 grams of fiber. It also provides 67% of the Recommended Dietary Allowance (RDA) for vitamin D, 24% of the RDA for vitamin A, and 10% of the RDA for iron.

Calorie Content

A 100-gram serving of raw herring fillet contains 187 calories. While it is not a low-calorie food, it can be a healthy and satisfying part of a balanced diet. To keep calories in check, consider pairing herring fillet with a variety of vegetables or using it as a protein source in salads or wraps.

Cooking Suggestions

Herring fillet can be enjoyed in a variety of ways. It can be grilled, baked, pan-fried, or smoked. To keep it simple, season with salt, pepper, and lemon juice and grill until cooked through. For a more flavorful option, marinate in a mix of olive oil, garlic, and herbs before cooking. Herring fillet pairs well with roasted vegetables, grains, and a variety of sauces and dips.

Serving Size

A serving size of herring fillet is typically around 100 grams or 3.5 ounces. To make sure you're getting the right amount, use a kitchen scale to measure portions before cooking or serving.

Herring Fillet in Recipes

Herring fillet can be used in a variety of recipes, from salads to sandwiches to pasta dishes. Try it in a creamy pasta sauce, mixed with roasted vegetables and grains, or as a topping for avocado toast. Smoked herring fillet is an excellent addition to scrambled eggs or as a pizza topping. Let your creativity guide you and experiment with different flavor combinations.

Health Risks and Precautions

While herring fillet is generally considered safe for consumption, there are a few things to keep in mind. Firstly, herring fillet is high in sodium, so individuals with high blood pressure should consume it in moderation. Secondly, herring fillet can contain small bones, so be cautious when eating it to avoid choking. Finally, if you have a seafood allergy, consult your healthcare provider before consuming herring fillet.

Fresh vs. Canned Herring

Fresh and canned herring both have their benefits and drawbacks. Fresh herring fillet is typically higher in quality and may have a better flavor and texture. However, it can also be more expensive and harder to find. Canned herring, on the other hand, is more affordable and widely available. It is also convenient and has a longer shelf life. Ultimately, the choice between fresh and canned herring fillet depends on personal preference and availability.

Sustainability of Herring Fishing

Herring fishing is generally considered sustainable, as herring stocks are currently stable and well-managed. However, it is still essential to purchase herring from reputable sources and to check for sustainability certifications, such as the Marine Stewardship Council (MSC) label. By choosing sustainably sourced herring fillet, you can support healthy oceans and fishing communities.

Comparison to Other Fish

Herring fillet is a great choice for those looking for a healthy and sustainable fish option. Compared to other types of fish, herring fillet is lower in mercury and higher in omega-3 fatty acids. It is also more sustainable than many other popular fish, such as salmon and tuna. Incorporating herring fillet into your diet can provide numerous health benefits while also supporting sustainable fishing practices.