This salad has long become a good and kind tradition for celebrating the New Year, Christmas and the most important official and unofficial celebrations. Tender, tasty and healthy herring under a fur coat can become not only a decoration for the holiday table, but also an excellent option for anyone losing weight who suddenly decides to arrange a small cheat meal for themselves for the holidays. And many nutritionists also vote “for” this salad, although there are also those who consider it a calorie “bomb” and prohibit it on a diet.

Healthy herring under a fur coat cannot be harmful

We can safely say that not a single big holiday is complete without the queen of the table - spicy salted herring, neatly hidden under a multi-layer “coat” of boiled vegetables and mayonnaise sauce. Most nutritionists of the classical school say with confidence that such a dish is a direct threat to a slender figure, causing problems with weight loss, and for the whole body it is simply a fat “bomb” leading to serious diseases.

Fortunately, not all nutrition experts share this orthodox point of view and allow the use of herring under a fur coat when losing weight and following any plant-based, popular or designer diets. In defense of everyone’s favorite salad, nutritionists give the following arguments:

Lightly salted or spicy salted herring holds the record for the content of polyunsaturated fatty acids;
vegetables contain fiber, which promotes weight loss;
The dish represents a harmonious dietary tandem - fish and vegetables.

The only thing that slightly spoils the perfect picture is mayonnaise. But firstly, you can choose this product with low calorie content. And secondly, it can be mixed in certain proportions with low-fat store-bought sour cream. This combination will significantly reduce the total calorie content of the popular dish.

The benefits and harms of herring under a fur coat: reviews from nutritionists

When selecting products to follow any diet you like, weight correction experts recommend paying attention to their G.I. – glycemic index. The higher this indicator, the faster your blood sugar level rises and falls sharply, which provokes uncontrollable appetite and leaves no chance of losing weight. The weight loss method of the famous Hollywood nutrition guru Harley Pasternak - 5 factors - is based on foods with low and medium GI.

“Dangerous” foods start with a GI of 60. For classic herring under a fur coat, this indicator is average and equal to 42, which allows the use of salad in small quantities while following most diets. Reviews of some authoritative nutrition experts also testify to the undoubted benefits of the dish.

Known for his loyal views on weight loss, nutritionist Mikhail Moiseevich Ginzburg recommends including 50 g of lightly salted or spicy salted herring in the daily menu for everyone without exception: those who are losing weight, those who are happy with their weight, and those who are experiencing health problems. The doctor's arguments are as follows:

It is herring, and not some expensive salmon, trout or halibut, that occupies absolute primacy in the content of Omega acids and vitamin D and easily digestible proteins.

Polyunsaturated fatty acids, which are found in abundance in this fish, actively prevent the accumulation of bad cholesterol and reduce the likelihood of serious diseases such as stroke, malignant tumors, and atherosclerosis.

The antioxidants that make up fish, high-quality protein, and vitamins make it an invaluable product in the diet, even if it is part of herring under a fur coat. As for the salinity of the product, you can reduce the salt concentration in the fish by soaking it in milk for one or two hours.

The boiled vegetables that make up the salad are a natural source of not only a complex of vitamins and minerals, but also dietary fiber, which is well known for its “weight loss” abilities. Thanks to them, quick and long-lasting satiety occurs with small amounts of food eaten, and the intestines are effectively cleansed.

If the recipe calls for the use of eggs, then the herring under the fur coat is enriched with important amino acids and protein in an easily digestible form.

You can harm yourself with salad only in limited cases:

for diabetes mellitus;
for pathologies of the pancreas;
for liver diseases;
in case of exacerbation of any diseases of the gastrointestinal tract.

This is due to the fact that in addition to mayonnaise, which in the classic version contains a lot of fat, the salad includes boiled vegetables. It is worth noting that the glycemic index of potatoes, carrots and beets increases sharply when boiled. Therefore, in order to make healthy herring under a fur coat, vegetables for salad should be baked.

Products that are not very fresh can also cause problems. Therefore, herring for a holiday dish should be chosen in bulk form so that you can properly examine the fish, and when purchasing mayonnaise, you should check the expiration date of the sauce and observe its storage conditions.

How to reduce the calorie content of herring under a fur coat

Using ordinary traditional mayonnaise to coat the vegetable layers brings the calorie content of the herring salad under a fur coat to approximately 150 kcal per 100-gram serving. Just 200 g of natural bio-yogurt has exactly the same calorie content.

However, this figure can be reduced to 100 kcal if you use the following tips:

use a mixture of 2 tbsp for salad dressing. l. mayonnaise and 4 tbsp. l. low-fat sour cream;
replace half of the recommended amount of potatoes with boiled grated zucchini or zucchini;
Do not boil vegetables for salad according to tradition, but bake them in the oven, wrapped in foil;
increase the total amount of carrots and beets;
choose Pacific herring instead of very fatty willow herring.

Additional low-calorie ingredients such as chicken eggs, green apples, daikon or green radish will help to “lighten” the classic salad recipe.

Healthy herring under a fur coat: recipe

To prepare tasty, not too high-calorie and very healthy herring under a fur coat, you will need:

2 small herrings or 1 large fish;
2 small onions;
200 g of potatoes baked in their skins or 100 g of potatoes and zucchini;
250 g baked carrots;
250 – 300 g baked beets.

If desired, you can add to the ingredients of the classic recipe: either 2 boiled chicken egg whites, or 1 large sweet and sour apple, or 1 grated green radish, or daikon.

According to the traditional recipe, the salad is prepared as follows.

Vegetables (except onions) are baked in the oven and peeled.
Prepared vegetables are grated on a coarse grater and mixed separately with mayonnaise.
The fish is cleaned of skin, entrails and bones.
The prepared fillet is cut into small pieces and mixed with one part of the onion and mayonnaise.
On a base of half of grated potatoes (or grated potatoes and zucchini), mixed with finely chopped onions and mayonnaise, prepared herring fillet with onions and mayonnaise is laid out.
The fish layer is covered with the second part of grated potatoes with mayonnaise.
This is followed by a layer of grated carrots and mayonnaise and the last top layer of beets.

Due to the fact that all vegetables are mixed with mayonnaise separately and only then laid out in layers, the salad is soaked very quickly and acquires a special delicate taste.

If you intend to use eggs in cooking, they are laid out in a layer between carrots and beets. Grated apple or radish, on the contrary, are laid out on the herring with onions under the second layer of potatoes.

Herring under a fur coat on a diet

Even very healthy herring under a fur coat, prepared in accordance with the recommendations of nutritionists, can become a harmful product if you do not adhere to moderation in its consumption.

To get the most out of a salad without harming your figure and enjoy it, you should remember a couple of rules.

One serving of salad will be enough for a complete lunch.
Herring under a fur coat is not an everyday food, but rather a light indulgence or encouragement for the body that is on a diet.

The site administration also believes that with a moderate approach to food and frequent meals, no herring under a fur coat can harm your figure.

Description

Dietary herring under a fur coat- a godsend for those who, for whatever reason, are on a diet. But sometimes, when you’re on a diet, you want to eat at least a little “Herring under a fur coat.” But mayonnaise, which is part of your favorite salad, prohibits its consumption, and the presence of this dish in the diet is excluded.

However, there are no hopeless situations! It is enough to remove mayonnaise from the traditional salad recipe - and dietary herring under a fur coat will please most girls who dream not only of an ideal figure, but also of having a tasty meal.

Dietary herring under a fur coat is perfect for the holiday table. Due to the absence of mayonnaise, the improved “Herring under a fur coat” has a more delicate taste, and besides, the dietary version is very healthy.

Step-by-step photo instructions will help you prepare your favorite herring under a fur coat according to a dietary recipe. And your favorite salad will become lighter and lower in calories. In the dietary version of preparing “fur coats”, it is enough to replace harmful mayonnaise with a light dressing, which we will prepare on the basis of low-fat sour cream.

Ingredients

(1 PC.)
(400-500 g)
(3-4 pcs.)
(2-3 pcs.)
(2 medium onions)
(5 pieces.)
(50-80 g)
(10 g)
(taste)
(taste)

Cooking steps

This is what the whole set of products looks like that we need to prepare dietary herring under a fur coat.

Wrap the beets and carrots in baking foil and place in the oven for 30-45 minutes, depending on the size of the root vegetables. Thanks to this cooking method, all the vitamins and minerals contained in vegetables will remain there., whereas during cooking, 80% of the beneficial substances evaporate with water. After half an hour, take out the vegetables and check their readiness with a knife: if they are a little dense inside, return them back to the oven for 10-15 minutes. When they become soft, you can take out the beets and carrots and cool.

Meanwhile, pour cold water over the chicken eggs and put on fire. Cook them for 10 minutes until they are hard-boiled. Do you know how you can boil eggs until done in just one minute? Just bring them to a boil, boil for 1 minute, cover the container with a lid and leave for 15 minutes. This way you will save energy and cook hard-boiled eggs.

It's time to pit the herring, remove even the thinnest and smallest ones. Carefully remove the skin from the fish and cut the fillets into small cubes or strips. Peel the onions and cut into small pieces. To prevent tears from flowing while cutting, wet the peeled onion with water. Place the chopped onion in a container, cover with cold water and leave to brew for 20 minutes: this will give off excess bitterness. After this, remove the onion and squeeze out excess moisture from it. To make the tough vegetable lightly pickled, you need to sprinkle it with a small amount of apple cider vinegar. Add the pickled onions to the chopped herring and mix the ingredients thoroughly.

Peel the cooled eggs and cut into small pieces. Peel the completely cooled vegetables and grate them on a coarse grater.

Now the time has come to prepare a dietary dressing, which distinguishes the classic salad recipe from the dietary version of “Herring under a fur coat.” Place low-fat sour cream in a deep container, add a teaspoon of mustard, a little salt and pepper.

Mix all ingredients thoroughly with a whisk.

Place beets, carrots and eggs in different containers. Add the prepared dietary dressing to each component separately.

Mix the cooked vegetables and eggs well with the prepared sauce.

Take a deep bowl and place gauze cloth on the bottom in one layer: thanks to it, in the future it will be much easier for you to lay out the prepared “Dietary herring under a fur coat” without deforming the shape.

Now the most “jewelry” moment has come. It is necessary to lay out all the previously prepared components in layers in the following sequence: beets, herring, eggs, herring, carrots, herring, eggs, herring, beets. Place chopped herring with pickled onions through each layer of vegetables and eggs.

The last one will be the beets. Carefully spread it into an even layer.

To complete the preparation of the dietary “Herring under a fur coat”, you need to cover the finished salad with a flat plate and press a little. Now put the fur coat in the refrigerator for several hours, or better yet, leave the diet salad there overnight so that all the ingredients become good friends.

After the salad has solidified thoroughly, you need to cover it with a wide dish and slowly turn over the bowl with the previously prepared gauze cloth. Now remove the gauze and you can admire it.

Cut the dietary fur coat into portions and serve. Your “work of art” called “Diet herring under a fur coat” is ready! Now invite your guests, cut the appetizer and treat them to a new interpretation of everyone’s favorite salad recipe. And let the invited “dietists” not fear for their health and figure!

Bon appetit!

Video

To prepare the traditional “Herring under a fur coat,” of course, mayonnaise is used. However, the cooking option we offer is somewhat different from the classic one, because our dish is dietary. We make it this way by excluding the store-bought sauce for dressing and preparing homemade mayonnaise from quail eggs. We will use homemade sauce in small quantities and without lubricating each layer with it, but directly mixing chopped vegetables and fish with it.

Ingredients

Quail eggs 4 pcs.
Olive oil 100 ml
Soy sauce 2 tsp.
Balsamic vinegar 1 tsp.
Mustard 1 tsp.
Granulated sugar 1 tsp.
Ground black pepper to taste
Potatoes 1 pc.
Beetroot 1 pc.
Carrot 1 pc.
Onion 1 pc.
Herring 300 g
Chicken eggs 2 pcs.
Table salt to taste

Preparation

We start by preparing homemade mayonnaise. Prepare all the ingredients required for the recipe: four quail eggs, olive oil (100 ml), soy sauce (2 tsp), balsamic (1 tsp), mustard (1 tsp), sugar (1 tsp) l.) and black pepper.
Be sure to take whole quail eggs and wash them thoroughly under running water, thereby getting rid of bacteria and viruses on the shell. Break into a blender.
We add sugar, mustard and balsamic vinegar, which is more suitable for our dish because it is more aromatic than usual. A teaspoon of each ingredient.
We replace salt with soy sauce, since it is a natural product that saturates the taste. The combination with eggs and soy sauce is perfect.
Add black pepper for flavor, preferably freshly ground.
We begin to beat the resulting mass with a blender at high speed, adding olive oil in the process. We hold the device.
Add oil depending on how thick the mayonnaise is needed. We increase the quantity as necessary. Let's stop whipping and try the composition. We can add more spices and pepper to improve the taste. Whisk.
Homemade mayonnaise is ready (see photo). Let's start preparing vegetables for “Herring under a fur coat.”
In order to make our dish more unusual and healthy, because we are bringing to life a dietary recipe, we will bake vegetables. Wrap potatoes, beets and carrots in food foil. Place in the oven. After 40-60 minutes, remove the baked carrots, after 1 hour - potatoes, after 1.5 hours - beets. Boil two chicken eggs.
After the vegetables have cooled completely, peel them. We don't need too small pieces. Therefore, three potatoes, carrots and beets on a coarse grater.
Let's start cleaning the herring. After removing all the bones, cut the fish into small pieces. Let's try herring. If it is not salty enough, add some salt. But we also take into account the fact that we will add salt directly to the “Shuba” layers.
Let's prepare the white onions. Peel the vegetable, rinse under running water and cut into small cubes.
Let's start laying down the layers. The first and lowest one is the bow. Place the chopped vegetable in a salad mold, after mixing it with mayonnaise.
Potatoes are next. Add one tablespoon of mayonnaise to the slices and mix thoroughly.
Season the potato slices with a teaspoon of soy sauce. We use it instead of salt to give it an amazing taste.
Place the potatoes on top of the herring. Distribute the mixture evenly with a fork.
Add 2/3 tablespoon of mayonnaise to the carrots, mix. Cover the carrot layer with beets.
We get rid of the shells of boiled chicken eggs. Separate the white and yolk as shown in the photo.
Take a grater and grind the protein on a fine grater. Place on beets. Next, all you have to do is remove the salad mold and sprinkle the egg yolk on top of the dish.
Our dietary “Herring under a fur coat” is almost ready to eat. Place the salad in the refrigerator for one hour to allow the dish to steep and soak.
After the specified time, we take out a very tasty dish and serve it on the table. As you can see, preparing “Herring under a fur coat” at home is not so difficult. A step-by-step recipe with photos simplifies this culinary task. We made an ordinary salad into a dietary one, replacing store-bought mayonnaise with homemade mayonnaise and using quail eggs in its preparation. Bon appetit!

Dietary herring under a fur coat rich in vitamins and minerals such as: choline - 13.3%, vitamin B12 - 53.8%, vitamin D - 73.7%, phosphorus - 15.6%, selenium - 12.3%

What are the benefits of dietary herring under a fur coat?

Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

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You can see a complete guide to the most useful products in the appendix.

For people who cannot imagine their holiday table without their favorite dishes, a dietary herring under a fur coat was developed.

This dish will have a delicate taste and a lighter structure than a traditional salad.

And all this thanks to small adjustments whereby fatty foods are replaced with healthy alternatives.

Considering that this salad is not a new-fangled introduction, additional ingredients can add a touch of freshness to the familiar taste.

How to cook herring under a fur coat - a dietary option

In order for a salad to be called dietary, first of all it should be limited from mayonnaise. It is this sauce, especially store-bought, that can increase the number of calories in a dish several times.

Initially, you need to prepare the following ingredients:

lightly salted herring – 1 piece;
beets – 1 piece;
carrots – 2 pcs;
onion – 1 piece;
potatoes - 3 pcs;
egg – 3 pcs;
sour cream – 350 gr;
mustard and salt to taste.

The preparation of the salad will begin by boiling vegetables and eggs in salted water. They are cooked in different pans.
At this time, you need to take care of the herring - clean it, remove the bones and cut it into small pieces.
Next, the finished vegetables need to be peeled and grated.
The eggs are divided into yolk and white, and also crushed.
The chopped fish is laid out on the bottom of the plate. Peeled and chopped onions are placed on the herring. You can lightly sprinkle it with vinegar to prevent the onion from becoming bitter.
Then comes a ball of potatoes, which is sprinkled with salt and then smeared with sour cream and mustard sauce. Next is the turn of carrots, egg whites and beets.
Each layer is smeared with sauce; it is recommended to decorate the dish with the remaining grated yolk.
It is advisable to consume it 2 – 3 hours after the salad has been soaked.

Herring under a fur coat without mayonnaise and potatoes

This option is suitable for people who care about proper nutrition. It is prepared as follows:

beets (1 piece) and carrots (1 piece) should be filled with hot water, salted and cooked until tender. After this, cool and remove the skin, which easily comes off after cooking. Grate vegetables into different plates on a coarse grater;
Peel the skin from the herring (1 piece), then fillet it, carefully selecting all the bones. Now it can be chopped into small cubes;
boil 2 - 3 eggs in salted water, cool and grate;
to prepare the sauce (replacement), you need to mix low-calorie yogurt (300 g) or cottage cheese with mustard (10 g) until a homogeneous mass is formed;
assemble the dish for presentation in this order: carrots, herring, beets, egg. Carefully coat each layer with the prepared sauce.

Dietary recipe for herring under a fur coat with apple

Another unusual salad design that requires a sour apple. So, to prepare the salad, you will need:

herring fillet – 1 piece;
apple – 1 piece;
potatoes – 1 piece;
carrots – 1 piece;
large beets;
eggs – 2 pcs;
low-fat yogurt – 200 g;
mustard – 1.5 small spoons.

Chop the loin into squares.

Boil potatoes, beets and carrots in their skins. Boil the eggs hard. Cool everything, peel off the skin and rub through a grater.

Chop the onion and pour boiling water over it for 10 minutes, then squeeze out excess liquid.

To prepare the sauce, just stir the yogurt and mustard well, you can add a little boiled yolk.

Lazy herring under a fur coat

If you are sorely short of time, but you really want to prepare a salad, then a similar recipe will come in handy:

boil 200 grams of beets, 200 grams of potatoes, 200 grams of carrots. Then all the vegetables are peeled and cut into cubes;
1 herring is also filleted and cut into small pieces;
chop the onion into cubes;
combine all the ingredients in one container, add a little pepper, salt and salad sauce;
the sauce is prepared from 150 grams of low-fat sour cream and 1 teaspoon of mustard;
After thorough mixing, the dish is ready.

Dietary recipe for herring under a fur coat in lavash

The table decoration can also be served by an original presentation of the dish - in pita bread.

Thanks to this base, it becomes possible to divide the salad into portions and take it with you for a snack to work or on vacation outside the city.

The salad is prepared in the following steps:

boil beets (2 pcs), potatoes (2 pcs), carrots (2 pcs) in salted water. After which the vegetables are cooled, peeled and grated on a fine grater;
hard boil 2 eggs, peel and chop;
cut salted herring fillet into small pieces;
lay out 1 sheet of pita bread and divide it into 4 equal parts. Apply a thin layer of sauce to the first piece and spread the grated beets, brush the sauce again and place the second piece of pita bread on top. After brushing with sauce, add carrots. Perform the same steps with potatoes, eggs and herring;
After the pita bread is tightly rolled into a roll, it should be wrapped in cling film and placed in the refrigerator for a couple of hours to thoroughly soak all the salad balls.

Herring salad under a fur coat roll

Prepare herring fillet (1 piece) - select the bones and cut into small squares.
At the same time, boil beets (2 pcs.), carrots (2 pcs.) and potatoes (2 pcs.). When the vegetables are cooked, they need to be cooled, peeled and grated.
Then take one onion and also chop it into cubes. You will also need to hard-boil 2 eggs, remove the shells from them and pass through a coarse grater.
Now you need to use cling film. They spread it out and begin to lay out the layers.
First, spread out the beets, spreading them over the film so that a rectangle is formed. Place the potatoes on the beets and coat with sauce, sprinkle with onions, then a layer of eggs and sauce. Next are carrots, herring and another layer of sauce.
It is advisable to prepare the sauce yourself in order to control the fat content of the prepared dish. Low-calorie yogurt and mustard are traditionally used for this.
Next, you should take the edge of the film and carefully twist the roll, lightly pressing it with your hands so that its edges are tightly closed.
Place the finished roll in the refrigerator for 40 minutes.
Before serving, the dish can be decorated with sauce or herbs.

Dietary version of herring under a fur coat without herring

This is an original version for vegetarians and allergy sufferers that can decorate the table.

The dish contains the following components:

boiled potatoes - 300 g;
boiled carrots – 250 g;
beets – 300 gr;
organic silken tofu (bean curd) – 300 g;
avocado – 1 piece;
nori seaweed – 3 pcs;
salt to taste;
lemon juice – 5 ml.

Grate the boiled vegetables on a medium grater. Chop large seaweed leaves with scissors.
You will need to beat the silken tofu in a blender and add vinegar (15 ml), salt, mustard (10 g) and oil (40 ml). This will create a special sauce for dressing the salad.
Place potatoes as the first layer. The second layer is carrots, they are leveled with a fork and salted. Then comes the turn of the avocado, which is best grated just before putting it in the salad and sprinkled with lemon juice to avoid darkening.
Between layers of vegetables you should add sauce and nori each time.
At the last stage, grated beets are laid out, covered with a layer of sauce.

Another option for preparing vegetarian herring under a fur coat is presented in the video:

As practice shows, there are no impossible tasks. And if you set a goal to get a dietary version of the herring salad under a fur coat, then there are plenty of ways to bring this to life.

Forward to slimness!

Do you want to lose weight without dieting? Do you need help and moral support on your way to a healthy and slim body?

Then let's get acquainted :) My name is Daria Khimchenko and I am the author of the project and part-time certified nutritionist-nutritionist.

Write me a letter indicating your goals and the note “Forward to slimness” by e-mail [email protected]. And within 24 hours you will go on an exciting journey through the world of a bright and varied diet that will give you health, lightness and inner harmony.