Explore Śledzie or Herring Rolls : a Polish delicacy of pickled herring with onions and vinegar. Discover its history, preparation, and how to savor it at home.

Here's a simple recipe for Śledzie, pickled herring served with onions and vinegar, a traditional Polish dish:

Ingredients:

  - 500g pickled herring fillets

  - 1 large onion, thinly sliced

  - 1/2 cup white vinegar

  - 1/2 cup water

  - 2 tablespoons sugar

  - 1 teaspoon salt

  - 1 teaspoon whole black peppercorns

  - Optional: bay leaf, allspice berries, cloves

Instructions:

1- Drain the pickled herring fillets and cut them into bite-sized pieces.

2- In a bowl, combine the sliced onions, vinegar, water, sugar, salt, and peppercorns. If desired, add a bay leaf, a few allspice berries, and a couple of cloves for additional flavor.

3- Stir the mixture well until the sugar and salt are dissolved.

4- Add the herring fillets to the marinade, ensuring they are well coated.

5- Cover the bowl and refrigerate for at least 4 hours, preferably overnight, to allow the flavors to meld.

6- Serve the Śledzie chilled, with some of the onions and marinade spooned over the top.

Enjoy this traditional Polish dish as an appetizer or part of a festive meal!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the previous recipe for Śledzie (pickled herring):

Pickled Herring Fillets (500g):

  - Calories: 700

  - Protein: 50g

  - Fat: 50g

  - Carbohydrates: 0g

  - Fiber: 0g

  - Sugars: 0g

  - Sodium: 6000mg

benefits:

  - High in protein, which is essential for muscle repair and growth.

  - Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.

  - Contains vitamin D, important for bone health and immune function.

Onion (1 large):

  - Calories: 60

  - Protein: 2g

  - Fat: 0g

  - Carbohydrates: 14g

  - Fiber: 3g

  - Sugars: 6g

  - Sodium: 5mg

benefits:

  - Good source of fiber, which aids in digestion and helps maintain a healthy weight.

  - Contains antioxidants, such as quercetin, which may reduce inflammation and lower the risk of chronic diseases.

  - Provides vitamin C, which is important for immune function and skin health.

White Vinegar (1/2 cup):

  - Calories: 8

  - Protein: 0g

  - Fat: 0g

  - Carbohydrates: 0g

  - Fiber: 0g

  - Sugars: 0g

  - Sodium: 3mg

benefits:

  - May help improve digestion by increasing stomach acid production.

  - Has antimicrobial properties that may help prevent infections.

Water (1/2 cup):

  - No significant nutritional value.

benefits:

  - Hydration: Even small amounts of water contribute to overall hydration, which is essential for maintaining bodily functions such as temperature regulation, digestion, and nutrient transport.

  - Digestive Aid: Drinking water helps in breaking down food so that nutrients can be absorbed effectively. It also aids in the prevention of constipation.

  - Skin Health: Adequate hydration can help maintain skin elasticity and reduce the appearance of wrinkles.

Sugar (2 tablespoons):

  - Calories: 90

  - Protein: 0g

  - Fat: 0g

  - Carbohydrates: 23g

  - Fiber: 0g

  - Sugars: 23g

  - Sodium: 0mg

benefits:

  - Provides a quick source of energy, though excessive consumption should be avoided due to its link to obesity and other health issues.

Salt (1 teaspoon):

  - Sodium: 2300mg

benefits:

  - Electrolyte Balance: Salt is rich in sodium, a key electrolyte that helps maintain fluid balance, supports nerve function, and aids in muscle contraction.

  - Blood Pressure Regulation: In moderation, salt can help maintain normal blood pressure levels by balancing fluid levels in the body.

  - Nutrient Transport: Sodium in salt is crucial for the absorption of certain nutrients and maintaining the proper function of nerves and muscles.

Whole Black Peppercorns (1 teaspoon):

  - Calories: 5

  - Protein: 0g

  - Fat: 0g

  - Carbohydrates: 1g

  - Fiber: 1g

  - Sugars: 0g

  - Sodium: 0mg

benefits:

  - Contains antioxidants that may help prevent cell damage and reduce inflammation.

  - May improve digestion by stimulating the production of digestive enzymes.

These values are approximate and can vary based on the specific brands and quantities of ingredients used.