Smoked Herring and Potato Salad

Harengs pommes à l'huile is a classic French appetizer served in many French bistros.  After doing a research paper on the importance of the omega 3 fatty acids, EPA and DHA, I wanted to try herring, a fish that's more common in Europe.   The top 5 sources of EPA and DHA come from fish and include salmon, sardines, anchovies, herring, and tuna.  These fish are your Fab Five!

Smoked herring and potatoes complement each other beautifully because herring helps liven up the rather lackluster flavor of potatoes.  Herring is on the salty side, so you don't have to add any salt to the salad.  Red onion's sharp flavor cuts through the richness of the potatoes, while also providing some color and crunch.  The lemon-dijon vinaigrette is the perfect finishing touch and very French.  My French exchange "papa" made a killer vinaigrette with 2 different types of mustard, a couple vinegars, and quality olive oil.

If you want to read some French, this is the recipe that I adapted. 

Nutrition Highlight: Herring

Why bother eating herring?

 Like sardines, herring is low on the food chain and therefore accumulates very little mercury. This means you can eat as much herring as you want, while it's recommended to limit tuna consumption to 24 oz. per month.

Why are DHA and EPA important?

 HEART

EPA helps prevent heart disease by lowering blood pressure, inflammation, blood clotting, and is protective against irregular heart beats. ALA omega 3s from plant sources like flaxseed convert to EPA, but do so inefficiently.

BRAIN, EYES, NERVES

DHA is important for brain and eye health and a fully functioning central nervous system (CNS).

TWO SERVINGS

Officials recommend adults consume between 250-500mg/day of EPA & DHA.  This is equivalent to eating TWO (3.5 oz) servings of fatty fish per week.

Costco sells a 5 lb. bag of assorted red, yellow, and purple new potatoes.  I especially love the color and taste of the purple potatoes with my arugula pesto.

Smoked Herring and Potato Salad Recipe

Printable Recipe

1 lb. 2 oz (8-10) new potatoes 

3/4 c minced parsley (washed and dried)

1/2 - 3/4 c diced red onion or 1 large shallot

1 (6 oz) tin smoked herring (available at TJs)

2 T lemon juice

2 T olive oil

1 T Dijon mustard
1/2 c chopped bell pepper, non-traditional & optional 

bed of baby greens or blanched green beans* 

1. In a medium bowl, combine mustard, lemon juice, & olive oil.  Add onion and stir to coat. This brief marinade takes the edge off of the onion.

2. Place potatoes in a pan and add enough water to cover. Bring to a boil (covered, then remove lid) and simmer for 12 minutes.  Test by poking the tip of a paring knife in a potato—should slide in easily.

*NOTE: if you're going to blanch the green beans, remove potatoes with a slotted spoon and turn heat up to bring water to back to a boil, then dump the beans in and set your timer for 1 minute.  Quickly remove and place in a bowl with ice cubes to stop residual cooking.

3. Drain, reserving the water for soup or making grains because it's full of nutrients that were leached from the potatoes.

4. When cool enough to handle, slice into 1/2" rounds and add to salad bowl with the onions.

5. Meanwhile, mince the parsley.  It will mince more easily if it has been allowed to air dry.

6. The Trader Joe's tin will have 2 herring fillets. Cut into small chunks and add to salad bowl. 

7. Add the parsley and toss everything gently together. 

8. Can be served warm or at room temperature. Best eaten  on a bed of baby greens or blanched green beans. For some extra, non-traditional color and crunch, add some chopped red bell pepper.

TIP: For making a complete meal, I recommend enjoying with baguette & citrus, like a clementine, to balance the richness of the potato salad. Poached salmon on the side also pairs well if you are feeling hungrier.