Baked Smelt with Herbs
Baked Smelt with Herbs is a simple, flavorful dish featuring small, whole smelt fish seasoned with fresh herbs like parsley, dill, or thyme, then baked until crispy. This preparation is popular in coastal and Northern European cuisines, where smelt are abundant and often enjoyed for their mild, sweet flavor.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing omega-3 fatty acids, while being low in carbohydrates. A typical serving offers a good source of vitamin B12, selenium, and phosphorus, with roughly 200-250 calories per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 25 g |
| Carbs | 2 g |
| Fat | 12 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 40 mcg |
| Phosphorus | 250 mg |
| Omega-3 Fatty Acids | 1.2 g |
| Niacin (B3) | 5 mg |
| Vitamin D | 1.5 mcg |
| Potassium | 300 mg |
| Calcium | 80 mg |
Per 1 serving (150 g) · estimated, varies by recipe
💡 What's interesting
Smelt are often eaten whole, bones and all, which adds a significant calcium boost to the dish. This method of preparation highlights the fish's natural flavor and is a traditional way to enjoy small, sustainable fish in many cultures.
🍽️ Related dishes
AI estimate may be inaccurate · Terms