BAKED SMELT RECIPE RECIPES
BAKED SMELT RECIPE - FOOD.COM - FOOD.COM - RECIPES, FOOD ...
Delicious little silver fish about the size of a woman's pinky finger. If smelt are unavailable, small sardines might be substituted. Overnight brining not included in preparation time. From the Mississippi Valley chapter of the United States Regional Cookbook, Culinary Arts Institute of Chicago, 1947.
Total Time 40 minutes
Prep Time 20 minutes
Cook Time 20 minutes
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Clean smelt.
- Soak in salt water overnight in refrigerator; rinse.
- Preheat oven to 350°F.
- Pour boiling water over smelt and allow to stand for five minutes.
- Place the fish in a baking pan.
- Place a thin slice of bacon over each fish (if large) or a generous covering (if small).
- Sprinkle with pepper as desired; add beef stock and bake in a moderate oven 20 minutes or until fish are cooked through.
Nutrition Facts : Calories 402.8, FatContent 29.1, SaturatedFatContent 9.2, CholesterolContent 140.7, SodiumContent 657.9, CarbohydrateContent 0.4, FiberContent 0, SugarContent 0, ProteinContent 32.6
OVEN ROASTED SMELTS - JULIA'S GREEN KITCHEN
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.
Provided by Julia's Green Kitchen
Categories Appetizer
Total Time 12 minutes
Prep Time 2 minutes
Cook Time 10 minutes
Yield 4
Number Of Ingredients 6
Steps:
- 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 Facts : ServingSize 4 oz, Calories 247 kcal, CarbohydrateContent 2 g, ProteinContent 19 g, FatContent 17 g, SaturatedFatContent 7 g, CholesterolContent 107 mg, SodiumContent 649 mg
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