 Soused herring is also known as pickled herring, as it is made by soaking herring fish in a liquid such as vinegar or wine to preserve the fish. It is a staple food for people around Europe.
So, what is the difference of soused herring with the other preserved fish? Well, soused herring preserved in a more natural way, so that it is fresher and can present health benefits of soused herring.
It looks fresh with the glowing silvery skin and pinkish flesh inside. It can also be freshly eaten. No need of soaking in the fresh water just like when you consume salted herring.
The Health Benefits of Soused Herring
There are many health benefits we can get from the fish. The health benefits are mainly contributed by the high omega-3 fatty acids, selenium, and vitamin D.
Here are some of the health benefits of soused herring you can get from consuming them either cooked or fresh as a snack.
- Promote heart health
Fortunately, soused herring is good for heart health. It is possible for the high level of polyunsaturated fats, which is able to lower the triglyceride level, control blood pressure, and lower the bad cholesterol level.
It is a preferable protein source for those with coronary heart, compared to the other protein source such as red meat. As we know, there are some Effects of Eating Too Much Red Meat for heart health.
- Anti-inflammatory
In this modern era there are many kinds of foods of which satisfy our taste bud but doesn’t meet the criteria of healthy food.
Those foods sometimes increase the risk of inflammation in the body. In this case, soused herring can be one of the choices of anti-inflammatory food. It  treats inflammation very well. thanks to the presence of omega-3 fatty acids and selenium as the anti-inflammatory nutrient.
- Improve cognitive ability
One of the great health benefits of soused herring is the ability in enhancing cognitive performance. The health benefit is mainly supported by the content of omega-3 fatty acids in the fish.
It is supported by a study which found improvement of children academic performance whose diets were supplied by omega-3 fatty acids from herring fish. Â Omega-3 fatty acids can also be obtain from the other fresh fish such as Health Benefits of King Fish.
- Relieve stress
The ability of omega-3 fatty acids, vitamin D, and selenium in improving concentration and regulate mood can also be a stress relieving food. Therefore, it can help those with mood swings and depression.
- Good for bones
The high level of vitamin D in soused herring is an important part to keep healthy bones. It can also combat the occurrence of osteoporosis and the other bone diseases. Especially those age related bone diseases.
- Prevent aging
Vitamin D takes the most important role in supporting skeletal structure. In addition, omega-3 fatty acids in soused herring is such a big help for mental health.
Added with the ability of selenium and the Health Benefits of Selenium in the fish which is able to release antioxidants, soused herring can perform as a potent anti-aging food. It helps fight premature aging due to free radicals.
- Reduce the risk of cancer
Soused herring can reduce the risk of cancer as the content of omega-3 fatty acids has been proved to be effective to reduce the risk of breast cancer. In addition, the sufficient intake of vitamin D from soused herring can also reduce the risk of colon and prostate cancer.
How to Prepare and Serve Soused Herring
The first step in getting the health benefits of soused herring is by preparing the marinade. You can combine vinegar, bay leaves, spices, sugar, and the other spices in a saucepan. Add some water, boil and simmer them for about 5 minutes. After that, you can remove the solution from the heat and let it cool.
While you wait for the marinade, you can prepare the herring. Make sure you choose the fresh immature herring. You should remove the head, gills, and part of the gullet from the herring to omit the bitter taste. Then spread mustard and some slices of onion on the fish, then roll up the fillets from the head to the tail. Secure the roll with cocktail stick. Pack them in a jar and pour the marinade. Cover it properly and put it in the lowest part of the fridge. Let them fridge for at least 48 hours.
To serve soused herring and get the health benefits of soused herring, you can serve the mild salty soused herring as a whole. Or else, you can eat them with some carbohydrate to present you a balanced diet.
You can serve soused herring with baked potato with its Health Benefits of Baked Potatoes, or homemade bread with Health Benefits of Homemade Bread . Don’t forget to add some sour cream or yogurt sauce with onion to enhance the taste.