Heavenly Herbed Herring with Dill and Goat Yogurt, Served with Air-Fried Baby Potatoes

Heavenly Herbed Herring with Dill and Goat Yogurt, Served with Air-Fried Baby Potatoes

Deliciously seasoned baked potatoes paired with creamy herring garnished with fresh dill, ready for a flavorful meal.

Looking for a dish that combines robust flavors with a fresh, modern twist? Try this recipe for salted herring with dill and goat yogurt, perfectly paired with crispy, herby baby potatoes made in the air fryer. This meal is a celebration of simplicity and taste, ideal for those who enjoy the depth of cured fish with a touch of creamy, tangy goodness.

Ingredients

For the Herring:

• 4 salted herring fillets

• 1 cup cold water (for soaking)

• 1/2 cup goat yogurt

• 1 small bunch fresh dill, chopped

• 1/4 red onion, finely sliced

• Juice of half a lemon

• Freshly ground black pepper, to taste

  
  

For the Potatoes:

• 500g baby potatoes

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp smoked paprika

• 1 tsp dried rosemary

• 1 tsp dried thyme

• Salt and black pepper, to taste

Instructions

Step 1: Prepare the Herring

1. Rinse the salted herring fillets under cold running water.

2. Place the fillets in a bowl of cold water and soak for 2-3 hours to remove excess salt. Change the water halfway through.

3. Once soaked, pat the fillets dry with a paper towel and slice into bite-sized pieces.

   
   
   
   

   

   
   

Step 2: Make the Dill Goat Yogurt Sauce

1. In a small bowl, mix the goat yogurt with chopped dill, lemon juice, and a few cracks of black pepper. Stir well to combine.

2. Add the sliced red onion and fold it gently into the sauce.

   
   

Step 3: Prepare the Potatoes

1. Preheat your air fryer to 200°C (390°F).

2. Wash the baby potatoes thoroughly and pat them dry. Cut larger ones in half to ensure even cooking.

3. In a large mixing bowl, toss the potatoes with olive oil, garlic powder, smoked paprika, rosemary, thyme, salt, and black pepper until evenly coated.

4. Arrange the potatoes in a single layer in the air fryer basket. Cook for 18-22 minutes, shaking the basket halfway through, until golden brown and crispy.

   
   

   

   
   

Step 4: Assemble and Serve

1. Arrange the sliced herring on a serving platter and drizzle with the dill goat yogurt sauce.

2. Serve alongside the warm, crispy air-fried potatoes.

3. Garnish with extra dill or a sprinkle of smoked paprika for added flair.

   
   
   
   

   

   
   

Tips for Success

• Adjust the soaking time of the herring based on your taste preference—longer soaking will result in a milder flavor.

• For an extra crispy finish on the potatoes, ensure they are thoroughly dry before tossing them in oil and seasonings.

• Serve with a side of fresh greens or a crusty slice of rye bread for a complete meal.

This dish offers a delightful balance of creamy, tangy, and savory notes, with the crispy potatoes providing a satisfying contrast. Perfect for a casual dinner or a special occasion, it’s sure to become a favorite!

Why Herrings Are Essential to a Healthy Diet

Herrings, often referred to as "silver of the sea," are not only a culinary delight but also a nutritional powerhouse. These small, oily fish have been a staple in many traditional diets worldwide, offering both flavor and a host of health benefits. Let’s explore why adding herring to your diet is a smart choice for your overall well-being.

Nutritional Profile of Herrings

Herrings are incredibly nutrient-dense, making them a valuable addition to any meal plan. A standard serving of herring provides:

• Omega-3 Fatty Acids: Essential for heart and brain health, omega-3s in herring help reduce inflammation, lower blood pressure, and decrease the risk of chronic diseases.

• Protein: With high-quality protein content, herring supports muscle repair, growth, and overall metabolic function.

• Vitamins: Rich in vitamin D, vitamin B12, and vitamin A, herrings contribute to strong bones, energy production, and good vision.

• Minerals: Herrings are an excellent source of selenium, iodine, and potassium, which play critical roles in thyroid function, immune health, and cardiovascular health.

Health Benefits of Eating Herrings

1. Supports Heart Health

The omega-3 fatty acids in herrings are known to reduce triglyceride levels, improve cholesterol profiles, and lower blood pressure. These benefits significantly reduce the risk of heart disease and stroke.

2. Boosts Brain Function

Omega-3s, particularly DHA (docosahexaenoic acid), are crucial for maintaining brain health. Regular consumption of herring may improve cognitive function, reduce the risk of neurodegenerative diseases, and support mental health.

3. Strengthens Bones

As one of the few natural dietary sources of vitamin D, herring helps the body absorb calcium, promoting bone strength and reducing the risk of osteoporosis.

4. Enhances Immune System

Herrings are packed with antioxidants like selenium, which protect cells from damage and support the immune system’s ability to fight infections.

5. Aids Weight Management

Low in carbohydrates and rich in protein and healthy fats, herring is an excellent choice for those looking to manage their weight. It keeps you full longer and helps maintain stable energy levels throughout the day.

Environmental Sustainability

Choosing herring is also a sustainable option. These fish are abundant and reproduce quickly, making them a more environmentally friendly choice compared to overfished species. Additionally, herrings are typically caught using methods that have a lower impact on marine ecosystems.

Ways to Include Herring in Your Diet

Herrings are versatile and can be prepared in various ways to suit different tastes:

• Pickled Herrings: A traditional favorite in Scandinavian and Eastern European cuisine.

• Grilled or Baked: Enhance their natural flavors with herbs and lemon.

• Smoked Herrings: Perfect as a topping for crackers or in a salad.

• Canned Herrings: A convenient and affordable option for quick meals.

  
  

Conclusion

Incorporating herring into your diet is a delicious way to boost your nutritional intake while supporting your health. With their impressive array of vitamins, minerals, and omega-3 fatty acids, these little fish pack a powerful punch. Plus, by choosing herring, you’re making a sustainable choice for the planet. So why not make herring a regular feature on your menu and enjoy the benefits of this superfood from the sea?