Herring salad

Forshmak is a classic Ashkenazi Jewish herring salad, typically made from pickled or salted herring fillets finely chopped and mixed with ingredients like onions, apples, and a tangy dressing of vinegar or lemon juice. It's a staple appetizer or side dish in Jewish cuisine, especially popular during holidays and celebrations.

🍽️ Nutrition at a glance

This dish is generally high in protein and healthy fats from the herring, while being relatively low in carbohydrates unless sweetened or served with bread. A typical serving provides omega-3 fatty acids, vitamin D, and selenium, with a calorie range of approximately 150-250 per half-cup serving, depending on the specific recipe.

Nutrition breakdown

Calories	290 kcal
Protein	12 g
Carbs	18 g
Fat	19 g
Fiber	2 g
Sugar	5 g
Sodium	680 mg
Potassium	350 mg
Vitamin D	4.2 mcg
Vitamin B12	1.8 mcg
Selenium	18 mcg
Phosphorus	190 mg
Omega-3 (EPA+DHA)	1.2 g
Vitamin A	45 mcg RAE
Iron	1.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Forshmak holds cultural significance as a traditional dish in Jewish culinary heritage, often symbolizing abundance and shared meals. Nutritionally, herring is a sustainable, nutrient-dense fish that offers a unique blend of umami flavor and health benefits, making it a flavorful yet wholesome choice.