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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.
Ingredients
- 1 lb smelts
- 3 TBSP ghee
- 1 tsp salt
- 1 tsp pepper
- 1 tsp dry oregano
- 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.
- Place the cooling rack over a baking sheet to catch any drippings and ensure proper air circulation while cooking the fish, otherwise, the bottom of the fish will become 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/.
2.
Phosphorus in Diet. Healthline. https://www.healthline.com/health/phosphorus-in-diet#function.
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/.
6.
Salmon. Seafood Health Facts: Making Smart Choices. https://www.seafoodhealthfacts.org/seafood-choices/description-top-commercial-seafood-items/salmon.
What is ghee???
Hi Anna! HOMEMADE GHEE is clarified butter. If you don’t have it, you can absolutely use regular butter, tallow, or lard instead. Ghee is beneficial, particularly if you have an intolerance to milk-related products.
Is a ‘cooling sheet’ the same a roasting pan with a grate than fits into it to hold food a couple cm from the bottom of the pan?
Hi Nancy! Thank you for asking! Yes, the goal is to create hot air circulation in the oven, allowing for even crispiness from all angles without needing to flip the delicate fish. It’s also important to eliminate any moisture from the fish before roasting. Placing the cooling rack over a baking sheet is ideal for holding smaller fish, as a finer grid prevents the fish from slipping through, unlike a roasting pan rack.
What is a cooling sheet? I have a roasting pan with a basting grill (a grill that holds food 2cm from bottom of pan). Will that do the trick?
Hi Mark! Glad you asked! Placing the cooling rack over a baking sheet is ideal for holding smaller fish, as a finer grid prevents the fish from slipping through, unlike a roasting pan rack.
The smelts were yummy! Question: oregano is mentioned in the recipe but not in the ingredient list. How much oregano should be used? I used about a teaspoon but curious what you recomend.
Hi Evelyn! Thank you bringing this to my attention! A teaspoon of oregano will add a nice flavor and will not overpower the dish. So glad you enjoyed it!