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 Time2

Cook Time10

Total Time12

Course: Appetizer

Cuisine: Mediterranean

Servings: people

Calories: 247kcal

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