There are fish that gain prestige because of their rarity, and other fish that do so because of their consistency. Herring belongs to the latter group: unpretentious, abundant, nutritious, able to feed half the world for centuries. Her silvery silhouette crossed the waters … The North Atlantic and the North Sea have existed since ancient times, and their influence extends far beyond the table. Herring was the engine of economies, the cause of wars, and, above all, a staple food that allowed entire cities to survive in times of scarcity.
A fish with a history
Before there were freezers or global trade routes, herring was synonymous with survival. Its abundance in the seas of northern Europe and the ease with which it can be salted, smoked or pickled made it a staple product during the Middle Ages. The Norwegians, Dutch, Danes and British built their fleets on these fish, which were also a currency and a source of taxes.
Fifteenth-century historians had already spoken of a “herring fever,” which in their time could be compared to the gold fever. Port cities flourished thanks to their trade, and their presence in the European diet was cemented as a symbol of popular cuisine. In Spain, although less popular than sardines or anchovies, salted herring were part of traditional Lenten recipes and humble indoor tables, where they arrived in barrels and were preserved for months.
From popular foods to cult fish
Over time, more valuable species replaced herring in the market, but it never disappeared. In the Nordic countries – Sweden, Norway, Iceland and Finland – it is still an everyday ingredient, found in salads, soups and traditional celebrations. Its most famous version, marinated herring or sill, is served with boiled potatoes and sour cream, and is an integral part of Scandinavian gastronomic identity.
Today, herring is experiencing an underground renaissance thanks to a revaluation of oily fish and omega-3-rich foods. Nutritionists and chefs are rediscovering what it never stopped having: a near-perfect balance of flavour, sustainability and health.
Nutritional value of herring
Beneath its firm, shiny flesh hides an exceptional source of omega-3 fatty acids, healthy fats that the human body cannot produce on its own. Herring contains up to two grams of omega-3 per 100 grams of product, a figure similar to, or even higher than, salmon. These fatty acids are essential for cardiovascular health, help regulate cholesterol and triglyceride levels and have an anti-inflammatory effect.
In addition, herring provides proteins of high biological value, with all essential amino acids, and a notable amount of vitamin D, which is essential for healthy bones and the immune system. It is also rich in vitamin B12, selenium, phosphorus, iron and minerals necessary for the proper functioning of metabolism.
Unlike other fatty fish, herring typically contains low levels of mercury due to its small size and short lifespan, making it a safe and recommended choice even for children and pregnant women.
Between the sea and science
Scientific interest in herring has grown in recent years. Various studies place it among the most complete foods in the oily fish group, with an ideal fat ratio for reducing the risk of cardiovascular disease and improving cognitive function. Its lipids act on the nerve membrane, enhancing signal transmission in the brain and protecting against cognitive decline associated with aging.
The presence of natural antioxidants such as astaxanthin, a pigment that gives a pink or golden color, has also sparked interest in the field of preventive nutrition. This carotenoid, found in plankton consumed by herring, acts as a buffer against cellular oxidative stress.
Flavor with character
Although its name often conjures the idea of salty or tough fish, fresh herring has tender, flavorful flesh with a firm texture. In Mediterranean cuisine, they can be prepared grilled, baked or pickled, while maintaining their healthy appearance and richness of flavour.
Smoked or spiced versions, popular in northern Europe, retain many of their nutrients, although they are higher in salt. In recent years, Spanish chefs have begun to reinterpret herring in a modern way: on toast with avocado, in lime, in croquettes or as an ingredient in seafood rice dishes. It is a way of reconciling tradition with contemporary, returning prestige to a product that has never ceased to be valuable.
Herring and sustainability
In times of climate crisis and overfishing, herring represents an example of ecological balance. Regulated and managed according to scientific standards in most North Atlantic fishing grounds, the fishery is one of the most sustainable in the world. It is an abundant, fast-growing fish with a low environmental impact, strengthening its role as a responsible alternative to more stressed species, such as farmed tuna or salmon.
In Spain, some fishing and gastronomic projects have begun to focus on responsible consumption, promoting herring as a local bluefish with great culinary and environmental potential. Its low cost and versatility make it an ally against food insecurity.
Between past and future
Herring is not just a food; It is a witness to time. Her story summarizes the evolution of the relationship between man and the sea: from sustenance to industry, from necessity to conscience.
Today, in an era of gastronomic rediscovery, herring is presented as a symbol of intelligent sobriety: an unassuming fish that delivers what many fashionable foods promise, but without the artifice. It is nutritious, accessible and environmentally friendly.
Perhaps this is the reason why it once again occupied its rightful place in the northern markets and in some southern ports. In every herring fillet lies a story of resistance, a lesson in natural nutrition, and a reminder that sometimes luxury lies in simplicity.