Smelt in Tomato Sauce
Smelt in Tomato Sauce is a comforting, traditional dish featuring small, tender smelt fish simmered in a rich, seasoned tomato sauce. The fish are often cooked whole, absorbing the savory flavors of the sauce, which typically includes tomatoes, onions, garlic, and herbs. This dish is a staple in various coastal cuisines, particularly in parts of Eastern Europe, the Mediterranean, and the Pacific Northwest.
🍽️ Nutrition at a glance
This dish is a good source of lean protein and healthy fats, especially omega-3 fatty acids from the fish. It is relatively low in carbohydrates and provides key nutrients like vitamin D, selenium, and B vitamins, with a typical serving containing around 250-350 calories.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Vitamin D | 6.5 mcg |
| Vitamin B12 | 4.2 mcg |
| Selenium | 32 mcg |
| Phosphorus | 310 mg |
| Calcium | 120 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Niacin (B3) | 5.8 mg |
| Potassium | 420 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a simple, resourceful way to prepare small, abundant fish, turning them into a flavorful and nourishing meal. Nutritionally, smelt are one of the few fish often eaten whole, providing a concentrated source of calcium and other minerals from their soft, edible bones.
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AI estimate may be inaccurate · Terms