Grilled or smoked herring fillets
Grilled or smoked herring fillets are a classic preparation of this oily fish, where the fillets are either cooked over an open flame or preserved through smoking. The dish typically features herring, salt, and sometimes a marinade of vinegar, herbs, or spices, and is a staple in coastal regions of Northern Europe, particularly the Netherlands, Scandinavia, and the UK.
🍽️ 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 100g serving provides around 200-250 calories and is an excellent source of vitamin D, B12, and selenium.
Nutrition breakdown
| Calories | 208 kcal |
| Protein | 18 g |
| Carbs | 0 g |
| Fat | 14 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 590 mg |
| Vitamin D | 16.1 µg |
| Vitamin B12 | 13.7 µg |
| Selenium | 46.8 µg |
| Phosphorus | 240 mg |
| Niacin (B3) | 4.5 mg |
| Omega-3 (EPA+DHA) | 1.7 g |
| Potassium | 350 mg |
| Vitamin B6 | 0.3 mg |
Per 1 fillet (approx. 100 g) · estimated, varies by recipe
💡 What's interesting
Herring has been a cornerstone of Northern European trade and cuisine for centuries, famously driving the Dutch Golden Age. Nutritionally, its high omega-3 content is linked to heart health, making it a powerful, traditional superfood.
