Smelt Fry

Smelt fry is a classic dish featuring small, whole smelt fish that are typically breaded or battered and deep-fried until golden and crispy. It is a beloved staple in coastal regions, particularly in the Northeastern United States, the Great Lakes area, and parts of Canada and Scandinavia, often associated with seasonal festivals and family gatherings.

🍽️ Nutrition at a glance

This dish is a good source of protein and healthy fats, particularly omega-3 fatty acids from the fish itself, but the frying process adds significant fat and calories. A typical serving provides a substantial amount of protein, along with key nutrients like vitamin B12, selenium, and phosphorus.

Nutrition breakdown

Calories	350 kcal
Protein	22 g
Carbs	15 g
Fat	23 g
Fiber	1 g
Sugar	1 g
Sodium	480 mg
Vitamin B12	4.5 mcg
Selenium	35 mcg
Phosphorus	280 mg
Niacin (B3)	5 mg
Omega-3 (EPA+DHA)	800 mg
Vitamin D	3 mcg
Iron	1.8 mg
Calcium	95 mg

Per 1 cup (150 g) of fried smelt, approximately 12-15 small fish · estimated, varies by recipe

💡 What's interesting

Smelt are often eaten whole, including the head and bones, which become tender and edible when fried, providing a crunchy source of calcium. The dish is a cultural touchstone in many fishing communities, symbolizing the start of the smelt run season and often enjoyed at communal 'smelt fries.'