Recipe description
July 7, 2026
Herring salad with apple and yogurt
A gut-friendly herring salad with apple and yogurt.
Omega-3 Rich
90%
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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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: fish, milk, peanut, celery, sesame, lupin, shellfish, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich source of protein from herring and probiotic yogurt.
- Apple provides fiber and polyphenols for gut diversity.
- Fast, simple assembly with minimal ingredients.
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
gram
Apple
1
piece
Yoghurt
150
gram
Lemon juice
1
teaspoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Fresh herbs
2
tablespoons
Instructions
1
In a large bowl, combine the herring, diced apple, and yogurt.
2
Drizzle with lemon juice and olive oil, then season with salt and black pepper.
3
Gently toss the ingredients to combine.
4
Sprinkle fresh herbs on top before serving.
More Recipes For Your Gut
Nutrition
385 kcal
Calories
26 g
Protein
31 g
Carbohydrates
4 g
Fiber
19 g
Sugar
16 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
Is this salad suitable for people with fish allergies?
No. It contains herring. For a fish-free version, omit the herring or replace it with plant protein (e.g., chickpeas or tempeh) and use a dairy-free yogurt if desired.
How many servings does this make, and can I estimate calories?
The description doesn't specify servings or calories. It typically yields about 2 portions; calories depend on the exact ingredients you use.
What are the main ingredients?
Herring, apple, and yogurt are the core components; other ingredients aren’t listed in the excerpt.
Is this recipe compatible with a plant-friendly eating pattern?
Yes. It fits into a varied, plant-friendly pattern and can be balanced with other plant-forward dishes.
Can I make a vegan or dairy-free version?
Yes. Omit the herring or replace it with plant protein, and use plant-based yogurt.
How should I store leftovers?
Refrigerate promptly in an airtight container and use within 1–2 days.
What are the health benefits of the key ingredients?
Herring provides protein and omega-3 fats; apple adds fiber and polyphenols; yogurt supplies calcium and probiotics.
What should I serve it with?
Pair with whole grains or greens for a complete meal.
How long does it take to prepare?
It's quick to assemble—about 10–15 minutes.
Is it safe to eat during pregnancy?
Herring is generally fine in moderation; salted or pickled varieties can be high in salt—check with a healthcare provider for personal advice.
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