A cold salad of young herring, beetroot and apple, tossed in a yogurt and dill dressing.
In the salad bowl, the beetroot tints the dressing pink, the dill adds a fresh note and the herring brings the salty depth that ties everything together. This cold salad combines ready-to-eat young herring, cooked beetroot, apple or cucumber and a yogurt and olive oil dressing. Ready in 10 minutes, it makes a generous starter or a light meal. This recipe joins my collection of keto soups and salads.
What is herring and beetroot salad?
Herring and beetroot salad has a straightforward name: it combines ready-to-eat young herring, cut into pieces, with cold vegetables and a dressing that coats them. The dish holds its shape on the plate, with distinct pieces of fish and vegetables in every serving, rather than a finely chopped mixture.
Its balance relies on clear contrasts. The herring brings a bold saltiness, the cooked beetroot a deep sweetness and ruby colour, the apple a fruity bite, and cucumber, used in its place, extra freshness and crunch. The dressing of plain yogurt, extra virgin olive oil and dill softens the salty character of the fish and takes on a pink hue from the beetroot.
A cold salad with classic flavours
This recipe brings together the classic combination of herring, beetroot, apple and onion in a cold salad. These ingredients make a complete meal, appreciated for its balance between the saltiness of the fish and the sweetness of the beetroot.
The yogurt, olive oil and dill version makes for a fresher, lighter dressing. It stays true to the spirit of the dish, especially when cucumber replaces the apple. Nothing needs cooking at serving time: everything comes down to the chopping, seasoning and balance of textures.
The main ingredients
The 3 young herring form the salty base, with tender flesh that blends with the vegetables. Choose a ready-to-eat product from a fishmonger or a specialist food shop; since the herring is already salted, season sparingly and add the pieces at the end of mixing. The cooked red beetroot, about 100 g, brings tenderness, earthy sweetness and ruby colour; choose plain beetroot and drain it well if packed in its juices to avoid thinning the dressing.
A sweet-tart apple or half an unpeeled cucumber provides the same contrasting element: the apple adds a fruity note, while cucumber with its skin on brings a juicy texture and a sharper crunch. The 2 spring onions lift the salad with a fresh, green note without overpowering it. Half a red pepper adds more crunch and sweetness; for a nightshade-free variation suitable for the autoimmune protocol, leave it out and check the yogurt and herring you choose.
The dressing calls for 2 tablespoons of plain yogurt, dairy or plant-based, and 2 tablespoons of extra virgin olive oil, which loosens it and carries the aroma of the dill. Allow a handful of fresh dill or 2 teaspoons of dried dill: this is the main herb, fresh for a brighter flavour or dried for convenience.
Preparation tips and serving
The key to success is even chopping. The beetroot should remain tender but firm, the vegetables crunchy and the herring supple, in pieces easy to scoop up with a spoon. Coat the vegetables with dressing first, then gently add the herring; the dressing should coat everything and turn pink.
For everyday keto cooking, here are all my low-carb recipes.
Serve the salad well chilled and promptly refrigerate any leftovers. It is best enjoyed straight away to preserve the crunch of the apple or cucumber, as yogurt and raw vegetables do not freeze well. Per serving, allow approximately 643 kcal, with around 6 g of net carbs, 69 g of protein and 35 g of fat, depending on the variation. To keep carbs down, serve it on salad leaves or non-starchy raw vegetables.
Herring and Beetroot Salad
Ingredients
- 3 new-season cured herring
- 1 beetroot cooked, approximately 100 grams
- 1 apple preferably sweet and tart, moderate in carbohydrates; or 0.5 cucumber, skin on, low in carbohydrates
- 2 spring onions
- 0.5 red bell pepper
- 2 tablespoons yogurt dairy or plant-based
- 2 tablespoons extra virgin olive oil
- 1 handful fresh dill or 2 teaspoons dried dill
Instructions
- First prepare the dressing by mixing the yogurt with the olive oil and dill.2 tablespoons yogurt, 2 tablespoons extra virgin olive oil, 1 handful fresh dill
- Wash the apple, spring onions and bell pepper and cut them into pieces. Cut the beetroot into pieces. Mix everything with the dressing.1 apple, 2 spring onions, 0.5 red bell pepper, 1 beetroot
- Cut the herring into pieces and add them to the salad, mixing briefly.3 new-season cured herring
