Home / Ingredients / Protein / dried smoked fish

Protein2 recipes

dried smoked fish.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

hukoti maas

Recipes with dried smoked fish + Add to pantry

SERVING

CALORIES

290

PROTEIN

62.8g

CARBS

FAT

3.1g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories290kcal—

Protein62.8g126%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat3.1g4%

Saturated fat0.70g3%

Cholesterol150mg50%

Water27.5g—

MINERALS

Sodium7000mg304%

Potassium1000mg21%

Calcium160mg12%

Iron2.5mg14%

Magnesium100mg24%

Phosphorus700mg56%

Zinc2.5mg23%

Copper0.20mg22%

Manganese0.05mg2%

Selenium80µg145%

VITAMINS

Vitamin A15µg2%

Vitamin C0mg0%

Vitamin D10µg50%

Vitamin E0.50mg3%

Thiamin (B1)0.10mg8%

Riboflavin (B2)0.30mg23%

Niacin (B3)10mg63%

Pantothenic acid (B5)1.0mg20%

Vitamin B60.50mg29%

Folate (B9)10µg3%

Vitamin B1210µg417%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup118.3g

1 tablespoon7.4g

1 teaspoon2.5g

1 oz28.4g

1 lb453.6g

1 ml0.5g

1 liter500g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, essential for muscle building and repair.
✓Rich in Omega-3 fatty acids (especially fatty fish varieties), which support cardiovascular health and brain function.
✓Concentrated source of Vitamin D, Vitamin B12, and minerals like selenium and iodine.
✓The drying process preserves nutrients, making it a shelf-stable source of essential vitamins and minerals.

COOKING TIPS

In the kitchen.

1Often requires rehydration before use. Soak in warm water for 30 minutes to several hours to soften the flesh and reduce saltiness.
2Use as a potent umami and smoky flavor base in soups, stews, and sauces. A small amount can significantly enhance the taste of a dish.
3After rehydrating, it can be flaked and added to rice dishes, salads, or scrambled eggs for a protein and flavor boost.
4Can be fried in oil until crispy and served as a condiment or side dish, particularly in West African and Asian cuisines.

STORAGE

Keep it fresh.

Store in a cool, dry, and dark place, such as a pantry. An airtight container is recommended to prevent moisture absorption and contain its strong aroma.
For longer-term storage (over a few months), vacuum-seal and store in the refrigerator or freezer to maintain quality and prevent spoilage.

FAQ

Frequently asked questions.

Is dried smoked fish healthy?

Yes, dried smoked fish is highly nutritious. It's an excellent source of high-quality, complete protein, essential for muscle building and repair. It also provides beneficial Omega-3 fatty acids, Vitamin D, Vitamin B12, selenium, and iodine, supporting cardiovascular health, brain function, and bone strength.

How much protein is in dried smoked fish?

Dried smoked fish is exceptionally rich in protein. Per 100g, it contains approximately 62.8g of high-quality protein, making it one of the most concentrated protein sources available. This makes it very effective for muscle development and satiety.

Is dried smoked fish good for weight loss?

While dried smoked fish is very high in protein (which aids satiety and muscle preservation during weight loss), it is also calorie-dense at 290 calories per 100g. Its low carb and fat content can fit a weight loss diet, but portion control is important due to its calorie and often high sodium levels.

Is dried smoked fish keto-friendly?

Yes, dried smoked fish is an excellent choice for a ketogenic diet. It contains 0g of carbohydrates per 100g and is packed with protein and healthy fats, making it a perfect protein source to help maintain ketosis.

Is dried smoked fish gluten-free?

Generally, yes, dried smoked fish is naturally gluten-free as it typically consists solely of fish, salt, and smoke. However, always check the ingredient list for any potential added flavorings, marinades, or coatings if you have a severe gluten sensitivity.

How do you prepare or cook dried smoked fish?

Dried smoked fish usually requires rehydration before use. Soak it in water for several hours or overnight, changing the water periodically to reduce saltiness. After rehydration, it can be flaked into stews, soups, sauces, or fried to add a rich, smoky, umami flavor.

What does dried smoked fish taste like?

Dried smoked fish has a very intense, savory, and distinctly smoky flavor with a firm, chewy texture once rehydrated. It's salty and umami-rich, often used as a flavor enhancer to add depth and complexity to dishes rather than as a standalone main course.

How do you store dried smoked fish?

Due to the drying and smoking processes, dried smoked fish is shelf-stable. Store it in a cool, dry, and dark place, ideally in an airtight container or vacuum-sealed bag, to protect it from moisture and pests. Refrigeration is not strictly necessary but can extend its quality.

How long does dried smoked fish last?

When stored properly in a cool, dry place, dried smoked fish can last for several months, often up to a year or more, thanks to its preservation methods. Once rehydrated, treat it like fresh fish and consume it within 2-3 days, keeping it refrigerated.

Is dried smoked fish high in sodium?

Yes, dried smoked fish is typically high in sodium due to the salting process used for preservation and flavor enhancement. It's important to be mindful of this, especially if you are monitoring your sodium intake. Soaking it before cooking can help reduce the salt content.

RECIPES