Keto Matjes Herring Salad with Cucumber and Red Onion
This keto matjes herring salad is a North German classic in a low carb version: tender matjes fillets with crisp cucumber, red onion and dill in a creamy sour cream sauce without sugar. At around 5 g net carbs per serving and plenty of omega-3 fatty acids, the salad makes a filling keto lunch.
The key facts at a glance
- Time required: approx. 15 minutes plus resting - a fresh lunch with no cooking.
- Only approx. 5 g net carbs and 24 g fat per serving.
- Ingredients: matjes herring fillets, cucumber, red onion, sour cream, creme fraiche, dill, a little apple.
- Works as an omega-3 rich keto lunch or a hearty salad to take along.
Ingredients
One serving is designed as a light lunch; with some leaf salad or cloud bread it becomes a larger meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| matjes herring fillets | cut into bite-sized pieces | |||
| cut into bite-sized pieces | ||||
| cucumber | about half a cucumber, in fine slices | |||
| about half a cucumber, in fine slices | ||||
| red onion | approx. 1 small onion, finely sliced | |||
| approx. 1 small onion, finely sliced | ||||
| sour cream | - | |||
| creme fraiche | - | |||
| apple | about a quarter apple, finely diced; leave out if you prefer | |||
| about a quarter apple, finely diced; leave out if you prefer | ||||
| dill | fresh, finely chopped | |||
| fresh, finely chopped | ||||
| lemon juice | approx. 2 tsp, juice of half a lemon | |||
| approx. 2 tsp, juice of half a lemon | ||||
| salt | - | |||
| pepper | - | |||
How it is made
Cut the matjes fillets into bite-sized pieces and slice the cucumber and red onion finely. Stir the sour cream and creme fraiche with dill, a little lemon juice, salt and pepper into a sauce and fold everything in carefully. Leave it to rest for at least 30 minutes.
Why this matjes herring salad suits keto well
The salad draws its fat from the oily matjes herring, sour cream and creme fraiche - and the few carbs come from the vegetables and a little apple. Per serving this combination comes to around 24 g fat, 17 g protein and about 5 g net carbs, a split that fits very well as a lunch into a ketogenic day of 20 to 50 g carbs. Matjes is an oily sea fish and supplies plenty of omega-3 fatty acids as well as high-quality protein at practically zero carbs. The classic sour cream sauce manages without sugar here; any sweetness at all comes from a small piece of apple for the characteristic fruity note. Compared with a herring roll or fried potatoes on the side, which quickly reach 30 to 50 g carbs per serving, this version stays well below that. Reliable nutrition values for the individual ingredients can be looked up in the FDDB nutrition database.
Source: FDDB nutrition database
Oily sea fish as an omega-3 source
Oily sea fish such as herring and matjes are among the best natural sources of long-chain omega-3 fatty acids. The German Nutrition Society recommends sea fish regularly, some of which should be the oily kind. For keto these fats are ideal, because they deliver energy without raising the carb share.
Source: German Federal Institute for Risk Assessment: fish and fish products
Keeping net carbs predictable
The few carbs come above all from the onion, apple and cucumber. If you plan more strictly, leave the apple out entirely and add a splash more lemon juice for freshness instead - that brings the net carbs down to around 3 g per serving.
How do I serve and vary the matjes herring salad?
Serve the salad well chilled on leaf salad or with a spoonful of sour cream on top. A keto-friendly cloud bread or a few cucumber slices on the side suit it well. From experience the salad tastes even better the next day, because the herring, onion and dill really steep in the sauce - so be generous with the resting time.
Prepping ahead and storing
The matjes herring salad is well suited to prepping ahead: sealed airtight it keeps for about two days in the fridge and actually gains aroma as it rests. Since it stays raw, it should be kept properly chilled throughout. To take it along, fill it into a screw-top jar; fresh dill is best added only shortly before serving.
Variation without matjes herring
If you do not like matjes herring or cannot get it, Bismarck herring or smoked mackerel work as substitutes - both are likewise oily and keto-friendly. For a milder version take smoked trout, flaked into pieces and mixed with the same sour cream sauce.
Which tips help with this matjes herring salad?
- Slice the red onions very finely, and their flavor distributes more mildly.
- Let the salad rest for at least 30 minutes, ideally overnight.
- If the matjes is very salty, soak the fillets briefly in cold water or milk.
- Mix sour cream and creme fraiche; that gives a creamy sauce that is not too sharp.
- Fold the fresh dill in at the end so it stays aromatic.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 195 kcal | approx. 300 kcal | A filling lunch; the energy comes from the matjes, sour cream and creme fraiche. |
| A filling lunch; the energy comes from the matjes, sour cream and creme fraiche. | |||
| Fat | approx. 15.5 g | approx. 24 g | Good for keto, above all through the oily matjes and the dairy. |
| Good for keto, above all through the oily matjes and the dairy. | |||
| Net carbs | approx. 3.2 g | approx. 5 g | Low; from the onion, apple and cucumber - the fish supplies practically none. |
| Low; from the onion, apple and cucumber - the fish supplies practically none. | |||
| Sugar | approx. 2.3 g | approx. 3.5 g | Low; natural sugar from apple, onion and dairy, with no sugar added. |
| Low; natural sugar from apple, onion and dairy, with no sugar added. | |||
| Protein | approx. 11 g | approx. 17 g | High; the matjes supplies high-quality protein and keeps you full for a long time. |
| High; the matjes supplies high-quality protein and keeps you full for a long time. | |||
| Salt | approx. 1.1 g | approx. 1.7 g | Moderate to higher; matjes is salted, so soak the fillets on a strict plan. |
| Moderate to higher; matjes is salted, so soak the fillets on a strict plan. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is matjes herring suitable for keto?
Yes, very much so. Matjes is an oily sea fish with practically zero carbs but plenty of omega-3 fatty acids and high-quality protein. That makes it an ideal fit for a ketogenic diet, as long as the sauce is made without sugar.
What can I replace the matjes herring with?
Bismarck herring, smoked mackerel or smoked trout all work well. All three are oily and low in carbs. With smoked trout the salad turns milder, with mackerel stronger in flavor.
Is the apple essential?
No. The apple gives the characteristic fruity note but can be left out to lower the carbs further. A splash of lemon juice then provides the necessary freshness in the sauce.
Does the salad suit weight loss on keto?
Yes. At around 300 kcal, 17 g protein and only 5 g net carbs the salad is filling and low in carbs. To save calories, replace part of the sour cream with a higher-fat plain yogurt.