OVEN ROASTED SMELTS

OVEN ROASTED SMELTS

 

Oven roasted smelts

Smelts are known for their delicate mild flavor and soft texture.  Not only are they rich in healthy vitamins and high quality protein but smelts are also low in mercury.  They are fantastic fried, roasted, broiled and stewed.
These little guys are loaded with important vitamins and minerals: 
Vitamin B12 1 supports blood and brain functions and DNA replication; 
Phosphorus 2,3 helps repair cells and tissues and convert food into energy; 
Selenium 4, an essential nutrient, critical in production of thyroid hormones 5, DNA synthesis and reproductive function;
Healthy fats- each serving of rainbow smelts provides as many Omega-3 6 fats as one serving of wild salmon.
Nutrition Facts
Oven roasted smelts
Amount Per Serving (4 oz)
Calories 247 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 7g44%
Cholesterol 107mg36%
Sodium 649mg28%
Potassium 362mg10%
Carbohydrates 2g1%
Protein 19g38%
Vitamin C 14.3mg17%
Calcium 87mg9%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.


Prep Time 2 mins
Cook Time 10 mins
Total Time 12 mins
Course Appetizer
Cuisine Mediterranean
Servings 4 people
Calories 247 kcal

Ingredients
  

  • 1 lb smelts
  • 3 TBSP ghee
  • 1 tsp salt
  • 1 tsp pepper
  • 1 lemon juiced
  • 1 TBSP olive oil extra virgin, organic

Instructions
 

  • Preheat oven to 425 F.
  • Take the smelts out of the package, rinse under cold running water and pat dry them well using a paper towel or thin cotton/linen kitchen towel.
  • In a bowl, mix ghee, salt, pepper and oregano.  Coat smelts evenly with ghee mixture.
  • Set the cooling sheet on the oven tray to collect any drippings and ensure proper air circulation while cooking the fish, otherwise the bottom of the fish becomes saggy and the coating will not stick.
  • Spread the fish in a single even layer in the cooling sheet over the oven tray.
  • Roast in the oven until fish is light brown or about 10 min.
  • Drizzle with lemon juice and olive oil.

Nutrition

Serving: 4ozCalories: 247kcalCarbohydrates: 2gProtein: 19gFat: 17gSaturated Fat: 7gCholesterol: 107mgSodium: 649mgPotassium: 362mgVitamin C: 14.3mgCalcium: 87mgIron: 0.9mg
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References1–6:

1.
Vitamin B12. National Institute of Health  Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/.
3.
Phosphorus in diet. Medline Plus. https://medlineplus.gov/ency/article/002424.htm.
4.
Selenium. National Institute of Health  Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/.
5.
Selenium and Thyroid Disease: From Pathophysiology to Treatment. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/.
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