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.
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