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Herring Fillets

Herring Fillets — Nutrients, Health Benefits, and Shopping Tips

Herring fillets photo

Listonic Team

September 4, 2024

Herring fillets are a convenient way to enjoy this flavorful fish, often available smoked or pickled. Discover the nutritional benefits of herring, tips for incorporating fillets into your diet, such as in sandwiches or salads, and advice on how to choose and store them to maintain their quality and taste.

Nutrition facts

Check the detailed nutritional values of herring fillets, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 217 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein18 g36%
Sodium100 mg4.35%
Total Fat15 19.23%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes herring fillets stand out:

18 g

🧀 Good Protein Content

Did you know?

😋
Herring fillets are often consumed pickled, smoked, or cured, and are known for their strong, savory flavor.
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Store fresh herring fillets in the refrigerator and use within one to two days. For longer storage, freeze them in an airtight container or freezer bag for up to three months. Pickled or marinated herring fillets should be stored in the refrigerator and used by the expiration date on the package, typically within one to two weeks after opening.

Health benefits

See how herring fillets can be a flavorful and nutritious option that supports a healthier way of living.
  • High in protein, providing essential amino acids necessary for muscle growth and repair.
  • Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
  • Contains essential vitamins and minerals such as Vitamin D, Vitamin B12, selenium, and phosphorus, which support overall health and well-being.
  • Supports bone health due to its high content of Vitamin D and calcium.
  • May improve heart health by lowering blood pressure and reducing the risk of cardiovascular disease.

Health risks

Familiarize yourself with the health risks and concerns associated with herring fillets.
  • High sodium content particularly in processed, pickled, or smoked herring fillets, which can contribute to hypertension and increased cardiovascular risks.
  • Risk of contamination with harmful bacteria, parasites, or toxins, particularly if the fillets are not properly handled, stored, or cooked to a safe internal temperature.
  • Potential for mercury contamination though generally low, herring fillets may still contain trace amounts of mercury, posing health risks with excessive consumption.
  • Environmental concerns related to overfishing or unsustainable fishing practices, which can impact marine ecosystems and species populations.
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How to choose herring fillets

Herring fillets are best when they have a uniform color and a smooth texture. The flesh should be silvery and glossy, without any brown spots or discolorations.

Do not select herring fillets that are limp or have an ammonia-like smell, as these are signs they are not fresh. Quality herring fillets should be tender yet firm, with a mild, pleasant taste.

How to choose herring fillets

How to store herring fillets

Herring fillets require refrigeration to stay fresh. Keep them in their original packaging or an airtight container. This helps maintain their delicate texture and flavor.

Fillets can spoil quickly if left out too long. It's crucial not to refreeze thawed herring to avoid altering its quality. Consistent cold storage helps preserve their taste and ensures they are safe for consumption.

✅ Extra Tip

For added freshness, consider placing herring fillets on a bed of ice in the refrigerator, which can help maintain their cold temperature and keep them fresh for a longer period.

How long do they last?

Herring fillets can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, herring fillets can be frozen for up to 2-3 months. Proper packaging, such as vacuum-sealing, helps maintain their quality over longer storage periods.

What to do with leftovers?

Leftover herring fillets can be used in a variety of savory dishes. Flake the fillets and add them to salads, sandwiches, or wraps for a rich, briny flavor, or mix them into a pasta dish with a light cream or tomato sauce. Herring fillets are also great in seafood spreads or dips, where they can be blended with cream cheese, sour cream, or mayonnaise.

Use herring fillets as a topping for crackers or bread, paired with pickles, onions, and capers for a Scandinavian-inspired appetizer. If you have a lot of herring fillets, consider making a batch of herring salad with potatoes, beets, and a tangy dressing, perfect for serving with rye bread. Herring fillets can also be added to potato salads or mixed into a fish cake mixture with breadcrumbs and eggs, then fried until golden. For a quick snack, enjoy herring fillets straight from the jar or can, paired with sliced cucumber or radishes.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How herring fillets support specific health conditions

Herring fillets provide a rich source of omega-3 fatty acids, promoting heart health by lowering cholesterol and reducing inflammation. They are also high in vitamin D, supporting bone health by helping with calcium absorption. Herring fillets offer high-quality protein, promoting muscle health and tissue repair. Their nutrient profile makes them a healthy choice, especially for supporting immune health and protecting against oxidative stress.

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