Fish

Smelt

Smelt are small silvery fish (family Osmeridae and similar) eaten whole—head, bones, and all—when fresh from spring and autumn runs. Flavour is mild and sweet with a faint cucumber or cucumber-melon note in some species; texture is tender and crisp when fried. Great Lakes rainbow smelt and European smelt are familiar market names. Flour and pan-fry or deep-fry; grill on skewers; pickle or smoke for longer keeping. Finnish, Japanese, and North American Great Lakes cookery all celebrate seasonal smelt fries. Gut larger fish if preferred; tiny ones can cook intact. Use within a day of catch or thaw—delicate flesh softens fast.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Butterflied

Fillet

Head

Roe

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Osmerus eperlanus

Capelin

Rainbow Smelt

European Smelt

Characteristics

Preparations

BlanchedChilledCuredDicedDriedFermentedFreshFrozenGrilledHalvedMincedPickledRoastedSaltedSlicedSmokedSteamedWhole

Provenance

ASC CertifiedDay BoatFree SwumHand FilletedHook and LineLine-CaughtMSC CertifiedOrganicPole-CaughtResponsibly SourcedSeasonalSustainable

Sources

AquacultureIndoor FarmedOutdoor FarmedWild

Traits

BrinyDelicateMildSmallSweetTender

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 132

Amount per 100 g

Total Fat 5.04 g
Saturated Fat 0.93 g
Trans Fat 0 g
Monounsaturated Fat 1.9 g
Polyunsaturated Fat 2 g
Cholesterol 55.6 mg
Sodium 81.2 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 21.2 g
Water 66.8 g

Detailed nutrients

Energy 132 kcal
Water 66.8 g
Protein 21.2 g
- Animal Protein 20.2 g
Fat 5.04 g
- Saturated Fat 0.93 g
- Monounsaturated Fat 1.9 g
- Polyunsaturated Fat 2 g
  - Omega-3 0.8 g
  - Omega-6 1 g
Vitamins 49.4 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.31 mg
- Vitamin B5 — Pantothenic Acid 0.75 mg
- Vitamin B6 0.42 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.5 µg
- Vitamin B12 — Cobalamin 3.4 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.61 mg
- Vitamin K 0.5 µg
Minerals 450 mg
- Major Minerals 339 mg
  - Calcium 49 mg
  - Sodium 81.2 mg
  - Potassium 209 mg
- Trace Minerals 111 mg
  - Iron 1.4 mg
  - Zinc 0.4 mg
  - Iodine 109 µg
Salt 0.2 g
- Sodium Chloride 0.2 g
Cholesterol 55.6 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 3.4 · vitamin-a: 20 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.31 · vitamin-b5-pantothenic-acid: 0.75 · vitamin-b6: 0.42 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.5 · vitamin-d: 1.5 · vitamin-e: 0.61 · vitamin-k: 0.5 ·

Minerals

Sodium: 81.2 · Potassium: 209 · Calcium: 49 · Iron: 1.4 · Zinc: 0.4 · Iodine: 109 ·

Fish flesh is lean to oily depending on species; marine omega-3s rise in fatty fish.

In the kitchen

Culinary partners and combinations that usually underperform with Smelt.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

10000 BCE

Coastal and river fishing for smelt and related species supplied essential protein long before agriculture spread globally.

1000 BCE

Salting, drying, smoking, and fermenting extended the shelf life of smelt and enabled long-distance trade.

1800

Ice preservation and railway transport brought fresh smelt to inland cities beyond fishing ports.

1950

Industrial freezing, aquaculture, and global logistics made smelt widely available in international markets.