smelt
Also known as: European smelt, silver fish
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Also known as: European smelt, silver fish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, smelt is a highly nutritious seafood choice. It is an excellent source of omega-3 fatty acids for heart health, vitamin D and calcium for bone density, and vitamin B12 for nerve function, all while being relatively low in calories.
A 100g serving of smelt provides approximately 97 calories and 17.63g of high-quality protein. With 0g of carbohydrates and only 2.42g of fat, it is an efficient source of lean protein for muscle repair and maintenance.
No, smelt is generally very low in mercury compared to larger predatory fish like tuna or swordfish. Because they are small and lower on the food chain, they do not accumulate high levels of toxins, making them a safer choice for frequent consumption.
Yes, smelt is excellent for keto and low-carb diets because it contains zero carbohydrates. It provides essential healthy fats and high protein levels that help maintain ketosis while supporting overall nutrition.
Yes, smelt are typically eaten whole, including the bones, especially when fried or grilled. Consuming the soft bones is highly beneficial as it significantly increases your intake of calcium and vitamin D.
The most popular way to prepare smelt is deep-frying or pan-frying them until crispy, often with a light dusting of flour. They can also be grilled or baked; because they are small, they usually cook through in just 2 to 4 minutes.
Smelt has a mild, delicate, and slightly oily flavor with a hint of sweetness. Interestingly, fresh smelt is often noted for having a distinct aroma similar to freshly sliced cucumbers.
smelt is a versatile ingredient found in cuisines around the world. With 97 calories per 100g and 17.63 grams of protein, it's a nutritious addition to many dishes.
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View all other →In its natural state, smelt is entirely gluten-free. However, many traditional recipes involve breading or flouring the fish before frying, so you must use a gluten-free flour substitute if you have dietary restrictions.
Fresh smelt should be stored in the coldest part of the refrigerator, ideally on a bed of ice, and used within 1 to 2 days. For longer storage, they can be frozen in airtight containers or vacuum-sealed bags for up to 4 months.
Look for smelt with clear, bulging eyes and firm, shiny skin. It should have a clean, fresh scent; avoid any fish that smells overly 'fishy' or has dull eyes and soft, mushy flesh.