SMASH'ing Diet: Pickled herring beetroot and apple salad, with horseradish and yogurt dressing

Herring salad with yogurt and horsradish dressing.jpg

Herring are the perfect source of much needed omega-3. Fresh herring may not be your go to fish, or the easiest to find in your local supermarket, with mackerel and kippers being more popular.

If you come across any in your local friendly fishmonger's, dip it in egg, coat with oats and pan fry, served with a generous squeeze of lemon. Delicious.

Herring is most easily available as pickled roll mops in a jar. But how to eat them? We’ve risen to the challenge and come up with this fresh, taste-bud kicking, nutrient-packed salad.

We had our reservations before we tasted it, but it went down well with us and our team of tasters.


Serves:          4 as a starter or 2 as a main course

Prep time:     12 minutes

Herring salad, with horseradish and yogurt dressing.jpg


  • Half a red onion, very finely sliced
  • 2 tbsps red wine vinegar
  • Handful of walnuts, lightly toasted
  • 3 beetroots, diced into 1cm chunks
  • Half a juicy apple, such as Pink Lady, quartered, cored and finely sliced
  • 3 roll mop herrings, drained, unrolled and sliced in 1cm wide strips
  • ¼ of cucumber, cut into 1cm discs and quartered
  • 2 tbsps Capers (in brine rather than salted)
  • 120g Rocket

For the dressing

  • 1 tsp Horseradish sauce
  • 1 tbsp Natural Yoghurt
  • 3 tsp red wine vinegar, reserved from onion marinade
  • 3 tsp olive oil
  • 1 tsp lemon juice
  • 1 clove garlic, crushed


  1. Marinade the finely sliced red onions in a bowl and cover with red wine vinegar for 10 minutes. Drain the onions and set aside, reserving 3 teaspoons of this vinegar for the dressing.
  2. Lightly toast the walnuts for about one minute in a dry frying pan.
  3. Arrange the rocket on the serving dish, adding the red onion, diced beetroot, cucumber, apple and drained sliced herrings.
  4. To make the dressing mix the horseradish and natural yoghurt in a bowl, or in a screw top container. Add half the vinegar, half the olive oil, the lemon juice and garlic and mix.
  5. Add remaining vinegar and olive oil and mix/shake well.
  6. Top the salad with the capers and toasted walnuts and serve drizzled with the dressing.

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