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Healthy Herring Bowl with Vegetables and Fresh Herbs

Healthy Herring Bowl with Vegetables and Fresh Herbs brings together tender herring, crisp vegetables, creamy lemon yogurt dressing, and fragrant fresh herbs in a colorful meal that feels fresh, light, and satisfying.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 4 people
Course: Main Course
Cuisine: Nordic
Calories: 385
Ingredients Equipment Method Notes

Ingredients
  

Bowl Ingredients
  • 12 oz herring fillets, pickled or lightly salted, drained and sliced
  • 2 cups cooked quinoa or barley
  • 2 medium carrots, peeled and grated
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1 cup radishes, thinly sliced
  • 1 cup steamed green beans, cut into 1-inch pieces
  • 1 small red onion, thinly sliced
  • 2 cups baby spinach
  • 2 tbsp fresh dill, chopped
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp fresh chives, chopped
Lemon Yogurt Dressing
  • ¾ cup plain Greek yogurt
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 1 small garlic clove, grated
  • ¼ tsp black pepper
  • ⅛ tsp salt (optional)

Equipment

  • Equipment Needed
  • Mixing bowls
  • Small saucepan
  • Cutting board
  • Sharp knife
  • Vegetable peeler
  • Measuring spoons
  • Measuring cups
  • Whisk or fork
  • Large spoon

Method
 

  1. Cook the Grain Base

    Rinse the quinoa or barley if needed. Cook according to package directions until tender. Once cooked, allow it to cool for at least 10 minutes before assembling the bowls.

  2. Prepare the Green Beans and Herring

    Steam the green beans for 4–5 minutes until bright green and tender-crisp. Transfer immediately to cold water to stop the cooking process, then drain thoroughly.
    Slice the herring fillets into bite-sized pieces. If using pickled herring, drain well and gently pat dry with paper towels to prevent excess moisture in the bowl.

  3. Prepare the Vegetables

    - Grate the carrots.
    - Dice the cucumber.
    - Halve the cherry tomatoes.
    - Thinly slice the radishes.
    - Thinly slice the red onion.

  4. Make the Lemon Yogurt Dressing

    In a small bowl, combine:
    - Greek yogurt
    - Olive oil
    - Lemon juice
    - Dijon mustard
    - Honey
    - Grated garlic
    - Black pepper
    - Optional salt

  5. Finish and Serve

    Spoon the lemon yogurt dressing evenly over each bowl.
    Sprinkle with fresh dill, parsley, and chives.
    For a refreshing chilled bowl, refrigerate for 10 minutes before serving. Otherwise, enjoy immediately.

Notes

Cooking Tips

  • Use pickled herring for a tangy, traditional Nordic flavor.
  • Choose lightly salted herring for a milder taste.
  • Soak sliced red onion in cold water for 5 minutes to reduce sharpness.
  • Add extra Greek yogurt if you prefer a thicker, creamier dressing.
  • Quinoa provides a lighter, gluten-free option, while barley offers a pleasantly chewy texture.
  • Pat herring dry before assembling to prevent excess liquid from watering down the bowl.
  • Add freshly grated lemon zest for extra brightness without additional acidity.
  • Prepare ingredients ahead of time for an easy meal-prep lunch throughout the week.