Supporting brain health starts with what you put on your plate, and wild-caught fatty fish like herring are an incredible way to do just that. Packed with omega-3 fats, particularly DHA, herring helps enhance cognitive function and reduces the risk of dementia. Plus, this recipes features fresh, flavorful vegetables and naturally sweet, fiber-rich sweet potatoes that provide lasting energy. A creamy, tangy dressing ties everything together, making it a delicious way to fuel your brain and body with every bite.
Warm Japanese Sweet Potato and Herring Salad
6 servings
Prep time:
25 mins
Cook time:
30 mins
Ingredients
Potatoes
- 2 Hannah white sweet potatoes, peeled and cut into very large pieces
- ½ white onion, quartered
- 5 garlic cloves, gently smashed
- 1 serrano chili pepper, sliced lengthwise
- Pinch of saffron (optional)
Dressing
- 1 ½ tablespoons smooth Dijon mustard
- 3 tablespoons unsweetened coconut yogurt
- 2 tablespoons avocado mayo
- 1 tablespoons champagne vinegar or coconut vinegar
- 2 large garlic cloves, minced
- ½ teaspoon kosher salt
- ¼ teaspoon crushed black pepper
Salad
- ¼ red onion, peeled and thinly sliced
- 1 small fennel, thinly sliced
- ⅓ cup snow peas, thinly sliced
- ⅓ cup frozen or fresh peas
- ¼ cup fresh dill, whole
- 2 tablespoons pepperoncinis (optional)
- 1 (6.7-ounce) can wild-caught smoked herring, drained
Method
Step 1
Add all of the potato ingredients into a large pot with cold water and bring to a boil over medium-high heat. Once boiling, cook for 25 minutes, then remove from heat and let cool while making the rest of the salad components.
Step 2
Add all the dressing ingredients into a small mixing bowl and mix well until incorporated. Set aside. (You can also make the sweet potatoes and dressing ahead of time, refrigerate, and assemble with the additional steps before serving.)
Step 3
In a large mixing bowl, add the thinly sliced onions along with the fennel and snow peas. If using frozen peas, rinse in hot water, then pat dry with a kitchen towel and add to the bowl. Add whole leaves of dill and pepperoncinis (if using). Mix all ingredients and set aside.
Step 4
Remove sweet potatoes from water and cut into bite-size pieces. Mix sweet potatoes into the salad dressing and stir, then add potatoes to the vegetable bowl and mix well until the dressing is covering all the vegetables.
Step 5
Gently fold the herring into the salad and serve immediately.
Nutritional analysis (without Pepperoncinis):
Calories: 181, Total Fat: 9g, Saturated Fat: 2g, Cholesterol: 31mg, Fiber: 4g, Protein: 10g, Carbohydrates: 17g, Sodium: 566mg, Sugars: 5g, Net Carbs: 13g
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