Grilled Herring (Sill)

Grilled Herring, known as 'Sill' in Scandinavia, is a traditional dish featuring whole or filleted herring that is marinated and then grilled or broiled until crispy. It is typically prepared with a simple marinade of vinegar, water, sugar, salt, and spices like allspice or bay leaves, and is a staple in Nordic cuisine, especially during summer and festive occasions like Midsummer.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides around 200-250 calories and is an excellent source of vitamin D, vitamin B12, and selenium.

Nutrition breakdown

Calories	158 kcal
Protein	18 g
Carbs	0 g
Fat	9 g
Fiber	0 g
Sugar	0 g
Sodium	70 mg
Vitamin D	4.2 mcg
Vitamin B12	2.9 mcg
Selenium	36 mcg
Phosphorus	240 mg
Niacin (B3)	3.6 mg
Vitamin B6	0.3 mg
Omega-3 (EPA+DHA)	1.8 g
Iodine	42 mcg

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

💡 What's interesting

Grilled Herring is culturally significant in Sweden, where it's a centerpiece of the Midsummer celebration, symbolizing the harvest and community. Nutritionally, its rich omega-3 content supports heart and brain health, making it a traditional yet modern superfood.