Herring Under a Fur Coat
Moderate nutritional value
Layered Russian salad of salted herring, beets, potato and mayonnaise.
Herring under a fur coat, or shuba, is a layered Russian salad: salted herring and onion at the bottom, then grated boiled potato, carrot and beetroot, with mayonnaise spread over each layer. The herring supplies omega-3 fats, but most of the calories come from the mayonnaise, and the salted fish makes it high in sodium. Halving the mayonnaise saves about 105 kcal per 200 g portion.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.5g | 8.0% |
| Fat | 13g | 18.6% |
| Carbs | 8.6g | 2.9% |
| Simple Sugars | 3.01g | Estimate |
| Complex Carbs | 4.19g | Estimate |
| Fiber | 1.4g | 5.6% |
| Water | 71g | 2.8% |
| Calories | 173 | 7.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.15 | g | 10.8% |
| Monounsaturated | 3.22 | g | 12.9% |
| Polyunsaturated | 7.15 | g | 55.0% |
| Omega-3 | 2.145 | g | Estimate |
| EPA | 128 | mg | 14.2% |
| DHA | 157 | mg | 17.4% |
| Omega-6 | 5.005 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.48 | mg |
| Vitamin E | 0.81 | mg |
| Selenium | 7.57 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 99.8 | mcg | 11.1% |
| vitamin B1 | 0.048 | mg | 4.0% |
| vitamin B2 | 0.07 | mg | 5.4% |
| vitamin B3 | 0.999 | mg | 6.2% |
| vitamin B6 | 0.143 | mg | 8.4% |
| vitamin B9 | 27.4 | mcg | 6.8% |
| vitamin B12 | 2.6 | mcg | 108.3% |
| vitamin C | 4.48 | mg | 5.0% |
| vitamin D | 0.824 (33 IU) | mcg | 5.5% |
| vitamin E | 0.807 | mg | 5.4% |
| vitamin K | 27.7 | mcg | 23.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 24.7 | mg | 2.5% |
| iron | 0.683 | mg | 3.8% |
| magnesium | 19.5 | mg | 4.9% |
| phosphorus | 77.3 | mg | 11.0% |
| potassium | 294 | mg | 11.3% |
| sodium | 464 | mg | 20.2% |
| zinc | 0.41 | mg | 3.7% |
| copper | 0.073 | mg | 8.1% |
| manganese | 0.154 | mg | 6.7% |
| selenium | 7.57 | mcg | 13.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 120 | mg | 17.1% | 147% |
| Isoleucine | 200 | mg | 14.3% | 130% |
| Leucine | 337 | mg | 12.3% | 108% |
| Lysine | 369 | mg | 17.6% | 150% |
| Methionine | 178 | mg | 17.0% | 151% |
| Phenylalanine | 322 | mg | 18.4% | 154% |
| Threonine | 206 | mg | 19.6% | 161% |
| Tryptophan | 51 | mg | 18.2% | 151% |
| Valine | 229 | mg | 12.6% | 112% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Salted herring fillets 300 g
- Potatoes 3 medium (400 g)
- Carrots 2 medium (230 g)
- Beets 2 large (450 g)
- Onion 1 medium (100 g)
- Mayonnaise 250 g
Instructions
- 1
Boil the unpeeled beets until tender, 50-60 minutes, and in a separate pot boil the unpeeled potatoes and carrots for 20-25 minutes. Cool completely and peel.
- 2
Remove any bones from the herring and cut it into 1 cm pieces. Finely chop the onion.
- 3
Coarsely grate the potatoes, carrots and beets into separate bowls.
- 4
Spread the herring in an even layer in a 22 cm dish or ring mold, scatter the onion over it and spread with a thin layer of mayonnaise.
- 5
Cover with the potatoes and spread a thin layer of mayonnaise on top, then add the carrots and another thin layer of mayonnaise.
- 6
Finish with the beets and cover the top with the remaining mayonnaise.
- 7
Refrigerate for at least 180 minutes so the layers set, then cut into portions.