Russian-Italian Salad

34 Reviews
54% would make this recipe again

Vegetable and herring salad.

In Italy we call it « Insalata russa » while in Russia it's known as « Italian salad », but apparently its origin is French: good recipes travel long distances!

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Soaking : 1 h Preparation : 20 min Cooking : 15 min Standing : 8 h
340 calories/serving

Ingredients

4 smoked/kippered herring fillets 110 g
1/3 cup milk, partly skimmed, 2% 85 mL
2 potatoes, peeled and halved 400 g
1 1/2 carrots, peeled and cut into chunks 150 g
1 1/2 cup green/snap beans, trimmed 150 g
1 cup frozen peas 120 g
1 apples, peeled and diced 180 g
2/3 cup mayonnaise 160 g
1/3 cup yogurt, plain, 2% 90 g
2 tbsp capers 20 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Must be prepared one day in advance.

Method

  1. Soak the herring filets in the milk for about 1 h, drain, pat dry, and cut into small pieces. Set aside.
  2. Prepare the vegetables: peel the potatoes and cut them in half; peel the carrots and cut them into large chunks; trim the ends of the green beans. Place the vegetables in a steamer basket or in a pot of salted water to either boil or steam for about 15 min, depending on the vegetable type. Cook the peas 3-4 min separately. Let cool down the vegetables about 1 h, then cut them into 1 cm dices and put them in a salad bowl.
  3. Peel the apple, discard the core, then dice and add to the vegetables. Add the herring filets and capers.
  4. In a small bowl, mix the mayonnaise with the yogurt then pour over the salad. Adjust the seasoning, then toss. Cover with plastic wrap then chill for at least 8 h or overnight.
  5. Let stand 30 min at room temperature before serving.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

340

Fat

24 g

37 %

Saturated 4 g
+ Trans 0.1 g

21 %

Cholesterol

30 mg

Sodium

480 mg

20 %

Carbohydrate

24 g

8 %

Fibre

3 g

14 %

Sugars

7 g

Net Carbs

21 g

Protein

9 g

Vitamin A

63 %

Vitamin C

21 %

Calcium

9 %

Iron

9 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin B12, Vitamin B6, Vitamin K
Good source of  :
Folacin, Magnesium, Niacin, Potassium, Selenium, Vitamin E
Source of  :
Calcium, Copper, Fibre, Iron, Manganese, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin D, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives ½
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

34 Reviews (29 with rating only) 54% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
september 28, 2010

Way too fishy! Ingredients did not mesh well together. Could not even eat it! =0(

Useful 1
Anonyme
october 20, 2021

Awful. Salty and disgusting.

Useful 0
october 03, 2010 | I would make this recipe again

Some people love it and some don't. So please IF YOU DO NOT LIKE HERRINGS, either don't even make the recipe or make it without it.

Useful 0

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