Recipe description
June 20, 2026
Herring salad with apple and beetroot
A gut-friendly mix of herring, apple, and beetroot goodness
Omega-3 Rich
High Protein
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beetroot and apple.
- Includes omega-3 rich herring and colorful polyphenol-rich produce.
- Balanced with protein, healthy fats, and plant diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Herring
200
grams
Apple
1
piece
Beetroot
1
piece
Olive oil
2
tablespoon
Lemon juice
1
tablespoon
Salt
1
teaspoon
Black pepper
1
pinch
Parsley
2
tablespoon
Instructions
1
Cook the herring in a skillet over medium heat until cooked through, about 5-7 minutes.
2
While the herring is cooking, peel and dice the beetroot and apple.
3
In a bowl, combine the diced beetroot, apple, cooked herring, olive oil, lemon juice, salt, and black pepper.
4
Mix the ingredients gently and garnish with fresh parsley.
5
Serve the herring salad chilled or at room temperature.
More Recipes For Your Gut
Nutrition
495 kcal
Calories
26 g
Protein
40 g
Carbohydrates
7 g
Fiber
22 g
Sugar
25 g
Fat
5 g
Saturated fat
1.0 g
Salt
FAQ
What are the main health benefits of this herring salad?
The dish provides omega-3 fats from herring, fiber from beetroot and apple, and polyphenols that may support gut-friendly bacteria. It’s a balanced combination for heart health and digestion.
Is this salad suitable for people with fish allergies?
If you have a fish allergy, this salad should be avoided. You can substitute the herring with a plant-based protein if needed.
Can I make this dish vegetarian or vegan?
This version uses herring, so it’s not vegan. To make a plant-based alternative, replace the fish with legumes or tofu and keep the apple and beetroot.
How should I store leftovers?
Store leftovers in a covered container in the fridge. Eat within 1–2 days for best quality and safety.
What dressing is used, and can I customize it?
A light dressing (such as an oil–vinegar mix or a yogurt-based dressing) works well. You can adjust amounts or use a dressing you prefer.
What are the common allergens I should watch for?
Fish is the main allergen; dairy may be present if using a yogurt-based dressing. Check your ingredients for other allergens.
What serving suggestions pair well with this salad?
It goes well with whole-grain bread, leafy greens, or boiled potatoes for a complete meal.
Can I increase the fiber or polyphenols?
Yes—add more beetroot or apple, or toss in extra leafy greens to boost fiber and polyphenols.
Is it safe to eat during pregnancy?
Fish can be part of a pregnancy diet if the fish is properly cooked and you follow local guidelines on fish intake. If unsure, consult your healthcare provider.
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