Grilled Herring

Grilled herring is a simple yet flavorful dish where whole or filleted herring is cooked over an open flame or grill, often marinated in herbs, spices, or a sweet-and-sour glaze. It is a staple in many Northern European cuisines, particularly in Scandinavia, the Netherlands, and Germany, where it is a popular summer barbecue or street food item.

🍽️ Nutrition at a glance

Grilled herring is an excellent source of high-quality protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides a significant amount of vitamin D, vitamin B12, and selenium, with a calorie range of approximately 200-250 kcal.

Nutrition breakdown

Calories	215 kcal
Protein	20 g
Carbs	1 g
Fat	14 g
Fiber	0 g
Sugar	0 g
Sodium	85 mg
Vitamin D	11.2 µg
Vitamin B12	3.8 µg
Selenium	36.5 µg
Phosphorus	250 mg
Niacin (B3)	4.5 mg
Omega-3 (EPA+DHA)	1.8 g
Vitamin B6	0.4 mg
Potassium	320 mg

Per 1 fillet (about 100 g) · estimated, varies by recipe

💡 What's interesting

Culturally, herring has been a vital food source for centuries in coastal Northern Europe, and grilling it is a beloved seasonal tradition. Nutritionally, it stands out for its exceptionally high concentration of heart-healthy omega-3 fatty acids, which are well-preserved by the quick, high-heat cooking method.