Heringsalat

About this recipe: Horseradish, caraway and dill flavour this tasty Danish-style salad of pickled herrings, apples and new potatoes on a bed of bitter leaves. The dressing is based on low-fat yogurt, mixed with a little mayonnaise for added creaminess. Enjoy the salad for a fast midweek supper.

Norma MacMillan

Ingredients

Serves: 4 

  • 800 g (1¾ lb) new potatoes, scrubbed and thickly sliced
  • 2 red-skinned dessert apples
  • 4 tsp lemon juice
  • 115 g (4 oz) radishes, sliced
  • 115 g (4 oz) radicchio, separated into leaves
  • 2 heads of chicory, separated into leaves
  • 50 g (1¾ oz) walnut pieces
  • 400 g (14 oz) sweet cured herrings in dill marinade, drained and cut into pieces
  • salt and pepper
  • Horseradish and caraway dressing
  • 150 g (5½ oz) plain low-fat yogurt
  • 2 tbsp mayonnaise
  • 2 tsp creamed horseradish
  • 1 tsp clear honey
  • ½ tsp caraway seeds
  • To garnish
  • ¼ tsp caraway seeds
  • 1 tbsp chopped fresh dill

Method

Prep:30min  ›  Ready in:30min 

  1. Cook the potatoes in a saucepan of boiling water for 5 minutes or until just tender. Drain, rinse with cold water and drain again.
  2. To make the dressing, mix together the yogurt, mayonnaise, creamed horseradish, honey and caraway seeds in a large mixing bowl. Season with salt and pepper to taste. Add the potatoes and stir to coat them with the dressing.
  3. Quarter, core and dice the apples. Toss them in the lemon juice, then add to the potatoes together with the radishes. Fold in gently.
  4. Divide the radicchio and chicory leaves among 4 individual serving plates and sprinkle with the walnut pieces. Spoon the potato salad over the leaves, and arrange the herring on top. Garnish with caraway seeds and chopped dill, and serve.

Some more ideas

Instead of the horseradish dressing, use the horseradish-flavoured variation of Basic creamy dressing. * Make a smoked mackerel and potato salad. Use 3 sliced ripe plums instead of the apples (omit the lemon juice), and 1 finely chopped red pepper instead of radishes. Serve on radicchio leaves (omit the chicory and walnuts) and top with 400 g (14 oz) smoked mackerel fillet, skinned and flaked into pieces. * For an Indian-style chicken and potato salad, use 400 g (14 oz) cooked skinless boneless chicken breasts (fillets), cut into strips, instead of the cured herrings. Flavour the dressing with 2 tsp mild curry paste instead of horseradish, honey and caraway seeds. With the cooked potatoes, add 1 peeled, stoned and diced mango, 2 sliced celery sticks and 4 finely chopped spring onions (omit the apples, radishes and walnuts). Spoon onto a bed of green salad leaves and top with the chicken.

Plus points

Herring is an excellent source of vitamin D and provides useful amounts of vitamin A and potassium. These nutrients are retained in pickled herring. * Apples contain the simple sugar fructose, which is metabolised by the body slowly, so helping to control blood sugar levels. * Leaving the skins on potatoes and apples adds fibre to the diet, which keeps the digestive tract healthy. It also preserves nutrients found just under the skin.

Each serving provides

A, B1, B6, C, folate, niacin * B2, potassium * calcium, iron, zinc

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