Pan-Fried Smelt with Lemon

Pan-Fried Smelt with Lemon recipe videos

Pan-Fried Smelt with Lemon is a simple, classic dish featuring small, whole smelt fish that are lightly floured and pan-fried until crispy, then brightened with fresh lemon juice. It's a popular preparation in coastal regions, particularly in Northern Europe, the Baltic, and parts of North America, where smelt are a seasonal catch.

🍽️ Nutrition at a glance

This dish is a high-protein, low-carbohydrate meal, with the primary calories coming from the fish's protein and the fat used for frying. It is an excellent source of omega-3 fatty acids, vitamin D, and selenium, with a typical serving containing roughly 300-350 calories.

Nutrition breakdown

Calories	320 kcal
Protein	28 g
Carbs	8 g
Fat	20 g
Fiber	1 g
Sugar	1 g
Sodium	400 mg
Vitamin D	4.5 mcg
Selenium	36 mcg
Vitamin B12	2.1 mcg
Phosphorus	280 mg
Omega-3 (EPA+DHA)	1.2 g
Niacin (B3)	4 mg
Calcium	95 mg
Potassium	320 mg

Per 1 serving (about 150 g of cooked fish) · estimated, varies by recipe

💡 What's interesting

Smelt are often eaten whole—bones and all—providing a crunchy texture and a significant boost of calcium. Nutritionally, they are a powerhouse for heart and brain health due to their high concentration of omega-3s relative to their small size.