Herring & Potatoes | Cook For Your Life
Potatoes and Herring

Herring & Potatoes

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Clock Icon for Prep Time 5 min prep
Person Icon for Serving Size 3 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

Oily fish like herring are often served with potatoes and cream. This lighter version of the classic dish packs in more vegetables to up the nutrition ante. Rich in omega-3 fatty acids, vitamin D,...


Ingredients

  • 1 pound new potatoes
  • 1 tablespoon salt
  • 2  large carrots, cut into large chunks
  • 1  small head broccoli, cut into florets
  • 2  tablespoons butter
  • 1  tablespoon soy sauce (can add more to taste)
  • 1  bunch scallions, thinly sliced
  • ½  bunch dill, coarsely chopped
  • 1 (6.7 ounces) can herring, drained (see Chef’s Tips)
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Nutrition Facts

Calories

371 cals

Fat

14 g

Saturated Fat

6 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

4 g

Carbohydrates

44 g

Sugar

7 g

Fiber

10 g

Protein

20 g

Sodium

1087 mg

Directions

  1. In a medium saucepan, combine potatoes, salt, and water to cover. Bring to boil over high heat and reduce to simmer for 5 minutes.
  2. Add carrots and simmer an additional 5 minutes.
  3. Add broccoli and simmer an additional 3-5 minutes until all ingredients are tender. Drain.
  4. In large mixing bowl, toss simmered vegetables with butter, soy sauce, scallions, and dill.
  5. Top with herring to serve.

Chef Tips

Herring is available canned or jarred at any market. Plain herring are best for this. This recipe can also be made with water-packed sardines.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


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