Nordic · lunch, dinner

Danish Herring Open Sandwich (Smørrebrød)

Danish Herring Open Sandwich (Smørrebrød) — from Scandinavian Today's cooking video Watch how it’s made · 3:28

Video by Scandinavian Today on YouTube · Open on YouTube

15 minServes 1402 kcal a serve
  • Pescatarian
  • Nut-free

Contains: Gluten, Fish, Egg, Milk. Check labels on stock, sauces and spice mixes.

Pickled herring is an oily fish rich in omega-3 fats and vitamin B12 and a source of vitamin D, and the egg adds more protein, so one open sandwich makes a filling lunch with about 21 g of protein. The pickled herring is salty, so no extra salt is needed.

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Ingredients 7

Method

Tap a time to watch that step in the video.

  1. Hard-boil the egg (about 10 minutes), cool it in cold water, then peel and slice it. 1:05
  2. Spread the rye bread thinly with butter right to the edges; it keeps the bread from going soggy under the toppings. 0:54
  3. Lay the egg slices over the bread and tuck a few tomato slices in between for colour. 1:23
  4. Arrange the herring pieces on top, then the onion rings, and finish with a scattering of capers. 1:41
  5. Serve on a plate straight away. This tall, generously topped version is the one Danes make for holidays; everyday sandwiches carry fewer toppings. 2:39

Tip. Sweet matjes herring contains some sugar and salt; plain marinated herring, smoked mackerel or mackerel in tomato work just as well. Choose a seeded wholegrain rye.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 1

Energy402 kcal1,680 kJ
Protein21 g42% of a day
Fibre3.7 g13% of a day
Carbohydrate30 g26 g net · 9.3 g sugars11% of a day
Fat22 g6 g saturated28% of a day
Sodium860 mg38% of a day

Where the energy comes from one serve

  • Net carbs 27%
  • Protein 22%
  • Fat 51%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 64% of the 26 g of net carbs come from the dark rye bread. To cut carbs, try less bread, or serving it on the side.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High130%

3.1 µg a serve, mostly from matjes herring (82%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High113%

62 µg a serve, mostly from matjes herring (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High60%

1 g a serve, mostly from matjes herring (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin A High32%

285 µg a serve, mostly from matjes herring (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 Source19%

0.3 mg a serve, mostly from matjes herring (32%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc Source16%

1.8 mg a serve, mostly from dark rye bread (45%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron Source15%

2.7 mg a serve, mostly from dark rye bread (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin D Source14%

2.9 µg a serve, mostly from matjes herring (59%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E Source14%

2.2 mg a serve, mostly from matjes herring (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate Source14%

54 µg a serve, mostly from hard-boiled egg (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source13%

53 mg a serve, mostly from dark rye bread (65%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium Source12%

155 mg a serve, mostly from dark rye bread (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

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Vitamin C9%

8.5 mg a serve, mostly from tomato (81%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium8%

370 mg a serve, mostly from tomato (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin K7%

9 µg a serve, mostly from tomato (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Scandinavian Today; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.