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Fresh herring, brine with herbs, and a grill setup for home smoking.

Smoked Herring: Health Benefits, Recipes, and How to Prepare It

Smoked herring is a flavorful and nutrient-rich fish packed with omega-3 fatty acids, protein, and essential vitamins. This traditional dish is widely enjoyed in various cuisines, from Caribbean to European, and can be served with bread, rice, or vegetables. Smoking enhances its rich, savory taste while preserving the fish for longer storage. Whether used in salads, stews, or as a breakfast dish, smoked herring is a delicious and versatile addition to any meal.

  • Total Time: 25 minutes
  • Yield: 2–3 servings 1x

Ingredients

Scale
  • 4 smoked herring fillets
  • 2 tablespoons olive oil
  • 1 medium onion, sliced
  • 2 garlic cloves, minced
  • 1 bell pepper, sliced
  • 1 tomato, diced
  • 1 teaspoon black pepper
  • ½ teaspoon red pepper flakes (optional)
  • 1 teaspoon fresh thyme
  • ½ cup water or vegetable broth
  • 1 tablespoon lemon juice
  • 2 tablespoons chopped parsley (for garnish)

Instructions

  • Prepare the herring: Rinse the smoked herring fillets under cold water to remove excess salt. If very salty, soak them in warm water for 10 minutes, then drain.
  • Sauté the aromatics: Heat olive oil in a skillet over medium heat. Add onions and garlic, sautéing until fragrant and translucent.
  • Add vegetables and seasoning: Stir in bell peppers, tomatoes, black pepper, red pepper flakes, and thyme. Cook for 3–5 minutes until softened.
  • Cook the herring: Flake the smoked herring into small pieces and add them to the skillet. Pour in water or broth, cover, and simmer for 5 minutes to blend flavors.
  • Finish and serve: Stir in lemon juice, adjust seasoning, and garnish with fresh parsley. Serve warm with rice, toast, or boiled plantains.

Notes

  • If the smoked herring is too salty, you can boil it for 5 minutes before use.
  • This dish pairs well with fried dumplings, green bananas, or roasted sweet potatoes.
  • For extra heat, add Scotch bonnet pepper instead of red pepper flakes.
  • Author: wedorecipes
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Main Course, Side Dish
  • Method: Sautéing
  • Cuisine: Caribbean, European

Nutrition

  • Calories: ~250 kcal
  • Sodium: Moderate (varies based on herring salt content)
  • Fat: ~15g
  • Carbohydrates: ~5g
  • Protein: ~25g

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