Welcome aboard this culinary journey where we will explore the harmonious fusion of traditional and heart-healthy cuisine. Today, we’ll be stepping into the flavorful world of our star recipe – the Herring and Potato Salad. A staple in Scandinavian households, this vibrant dish is a joy to both, the eyes and the palate, with the herring’s distinctive tangy taste melding perfectly with the earthy comfort of potatoes. This not only adds a unique spin to your regular salad routines, but is also an ideal meal for maintaining a heart healthy diet.

Ingredients List

Here’s what you’ll need for the Herring and Potato Salad:

  • 500g of fresh herring fillets
  • 4 medium potatoes
  • 1 red onion
  • 1 bunch of fresh dill
  • 1 tablespoon distilled white vinegar
  • 1 tablespoon mustard
  • 3 tablespoons olive oil
  • Salt and pepper to taste


  1. Start by boiling the potatoes until they are firm but cooked. You can test this by poking them with a fork. Once done, let them cool before dicing into small cubes.

  2. While the potatoes are cooking, prepare the herring fillets. Remove any bones, then dice into bite-sized pieces. Be mindful to make the sizes similar to really enjoy the synchronized flavors in every mouthful.

  3. Up next, thinly slice the red onion and finely chop the dill, keeping a little aside for the garnish.

  4. Now, as a fun twist, sauté the onions on a medium heat with olive oil until they turn a translucent hue. This adds an unexpected, caramelized touch to the salad.

  5. Finally, the dress rehearsal! Combine the vinegar, mustard, the rest of the olive oil, salt and pepper to create a delightful dressing. In a large bowl, mix the herring, potatoes, sautéed onions, and dill, then toss it with the dressing until everything is well coated.

Cooking Time & Servings

The total prep and cooking time is approximately 40 minutes. This hearty Herring and Potato Salad recipe serves four, making it perfect for a family meal or an intimate gathering with friends.

Nutritional Information

The Herring and Potato Salad is not just a burst of flavors, but also a powerhouse of nutrition! Herring is known for its high omega-3 content which helps improve heart health, and combined with the high-vitamin and fiber content of potatoes, this dish spells balanced nutrition at its best.

  • Nutritional value (per serving): Calories: 400, Fat: 15g, Carbohydrates: 30g, Protein: 35g, CoQ10: small amounts as it’s naturally found in herring.

Tips and Tricks

For an extra pop of freshness, try adding sliced cucumbers or purple cabbage. If you’re vegan, tofu can be a great substitute for herring. Remember, the key to a flavorful Herring and Potato Salad is letting it rest for a while before serving, allowing the flavors to meld together.

To wrap it up, the flavors of this dish bring…

…the comfort of home-cooked food paired with heart-healthy benefits. Don’t hesitate to experiment with this recipe and make it your own! We’d love to see your creative adaptations. Share your culinary triumphs with us on social media using #HeartHealthyHerringSalad. Bon appétit!

Frequently Asked Questions

Q1: Can I use canned herring for this recipe?
A1: Yes, just be sure to rinse it to reduce the extra salt content.

Q2: I can’t find fresh dill, what can I use instead?
A2: You can use dried dill. If it’s not available, substitute with fresh flat leaf parsley.

Q3: Can I make this recipe in advance?
A3: Absolutely! It’s a great make-ahead dish and the flavors blend together more over time.

Q4: Is there a vegan option for this recipe?
A4: Yes, substitute the herring with tofu and you have a vegan version!

Q5: Why is this salad recipe heart-healthy?
A5: Herring is high in omega-3 fats which are known for their heart-healthy properties, making it a perfect ingredient for a heart-conscious diet.


  • Michael Gonzales

    With a wealth of experience as a Health & Fitness Consultant, Michael Gonzales is committed to supporting individuals in attaining their wellness objectives. His deep knowledge in tailoring fitness plans to suit individual needs enables clients to reach optimal health. Michael's unwavering dedication to empowering others has established him as a reputable figure in the industry. By encompassing physical fitness and overall well-being, he facilitates remarkable transformations. For unparalleled guidance and long-lasting results, trust in the expertise of Michael Gonzales as your partner in embracing a healthier lifestyle.

    [email protected] Gonzales Michael
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