Smelt
Also indexed as: Candlefish, Eulachon
Fresh from the market, smelt have a subtle, delicate flavor.
Smelt are small silvery fish with a bit of green coloring on their backs. Some species of
this saltwater fish go into fresh water to spawn. Fishermen love to catch them early in the
morning and slap them directly into the frying pan. Fresh out of the water, they are said to
taste like violets and cucumber. Fresh from the market or even frozen, they have a
subtle, delicate flavor.
Varieties
Though rainbow smelt thrive in both the Atlantic and Pacific Oceans, they can also be found
landlocked in Lake Erie. Eulachon, also called candlefish or Columbia River smelt, is a more
oily fish than rainbow smelt. Smelt are sold fresh or frozen, headed and gutted, or whole.
Buying and storing tips
Quality smelt are easy to recognize. Fresh smelt never smells fishy, it smells fresh. The
eyes should appear bright and clear, almost alive. The gills should be clean, and the skin
moist and with tightly adhering, shiny scales. Fresh smelt flesh will give slightly when you
press it with a finger, then spring back into shape. Keep smelt cool on the trip from the
market or point of catch to your house. Never let it stay unrefrigerated for long.
To store smelt, remove packaging, rinse fish under cold water, and pat dry with paper
towels. Fish deteriorates when it sits in its own juices, so place smelt on a cake rack in a
shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part
of the refrigerator. Smelt will store well this way for up to two days.
When well-wrapped, smelt can be frozen for up to two months in a refrigerator freezer
compartment and three to four months in a deep-freeze. Use lined freezer paper and wrap a
group of fish tightly with at least two layers of paper. To thaw slowly, unwrap, place fish in
pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the fish
(in a waterproof plastic bag) in a sink with cool running water, allowing about 1/2 hour per
pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5
minutes per pound (454g), with equal standing time in between zaps.
Availability
Fresh eulachon is available from December through March. Rainbow smelt are harvested in the
spring. Frozen smelt can be found year-round.
Preparation, uses, and tips
Many people like to eat the whole smelt, head, bones, and all. Or you can gut and bone the
fish by firmly pinching it along the backbone, twisting the head, and pulling out the skeleton
and entrails.
The secret to successful smelt cookery is to not overcook it. Smelt is done when the flesh
inside is opaque yet still moist.
Pan-frying
This is the classic way of cooking smelt. Pound smelt to flatten them a little, and pat dry
with paper towel. Dredge fish in flour. Fry the fish, a
few at a time, in a small amount of hot butter or oil, turning once halfway through cooking time.
Cook until golden brown and crisp one the outside, 2 to 3 minutes.
Deep frying
Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (4cm) deep, and the
cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a
thermometer to monitor temperature. Dip smelt in batter, drain, then slip them into hot oil.
Cook until brown, 2 to 3 minutes.
Baking
Place smelt in a greased baking dish and place on a baking sheet. Brush with melted butter
or oil and season with salt and pepper, or wrap in oiled foil. Cook at 450°F (230°C)
until the flesh is opaque yet still moist.
Grilling
Place smelt on perforated foil over a greased grill, 4 to 6 inches (about 10 to 15cm) above
prepared coals or fire. Cook until brown and crispy, 3 to 7 minutes.
Broiling
Place seasoned and/or marinatedsmelt on a well-greased broiler pan. Broil under preheated
broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Cook until brown and crispy on the
outside, 4 to 6 minutes.
Nutritional Highlights
Smelt, 3 oz. (85g) (cooked, dry heat)
Calories: 105
Protein: 19.2g
Carbohydrate: 0.0g
Total Fat: 2.6g
Fiber: 0.0g
*Excellent source of: Selenium (39.8mcg), and Vitamin B12 (3.4mcg)
*Good source of: Potassium (316mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
When cooked (dry heat), smelt (rainbow) provide 0.952 grams of omega-3 fatty acids, derived from EPA (0.353g), DHA (0.536g), and
ALA (0.063g), per 100 grams of smelt (rainbow).
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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