Despite their unassuming name, smelt fish are surprisingly flavorful. These small, silvery-green fish, often referred to as rainbow smelt, resemble sardines and anchovies in appearance. On average, adult smelt grow to about 7 to 9 inches in length and can weigh up to 6 ounces. Packed with essential nutrients and low in mercury, smelt offer a range of health benefits. Whether baked, broiled, or lightly fried, they make for a delicious and nutritious addition to your diet.
Rich in Essential Vitamins and Minerals
Smelt are packed with essential vitamins and minerals. They provide calcium, which supports healthy bones and teeth while aiding muscle contractions; phosphorus, which plays a key role in converting food into energy and transporting nutrients across your cells; and potassium, which helps regulate a steady heartbeat. These small fish are also rich in vitamin D, vital for strengthening bones and teeth, along with B vitamins that assist in converting food into energy necessary for maintaining healthy skin, hair, blood, and brain functions.
Eating Smart for Long-Term Weight Wellness
Smelt fish are an excellent option for anyone looking to manage their weight. A 3-ounce serving packs only 82 calories, making it a nutritious yet low-calorie choice. Keeping a healthy weight is key to overall well-being, as excess weight can lead to health issues like high cholesterol, high blood pressure, diabetes, and heart disease. Whether you’re trying to shed pounds or maintain your current weight, adding lean, low-fat fish like smelt to your meals is a smart and tasty way to stay on track.
Fuel Your Body for Growth and Repair
Proteins are crucial for a wide range of chemical processes in your body and play a key role in building and maintaining a healthy body. They are essential for growth, tissue repair, and preserving lean muscle mass. Proteins also support a strong immune system and ensure proper cell division, which is important for normal growth, reproduction, and healing. Smelt, rich in protein, offers 15 grams per 3-ounce serving. According to the Harvard School of Public Health, fish and poultry are among the best sources of animal protein.
Why Smelt is Good for Your Heart
Fish play a crucial role in maintaining a heart-healthy diet. With their high content of unsaturated fatty acids and low levels of saturated fat and cholesterol, smelt are an excellent choice. A 3-ounce serving contains just 2 grams of total fat. According to the Harvard Medical School Family Health Guide, beneficial fats, such as monounsaturated and polyunsaturated fats, are predominantly found in fish and plant-based foods. Smelt are packed with omega-3 fatty acids, a key component of polyunsaturated fats. These healthy fats not only assist in blood clotting but also help lower cholesterol levels and triglycerides, ultimately reducing the risk of heart disease.
How to Catch Smelt Fish?
You can catch smelt fish during their run, which happens from mid to late April, when the water warms up to about 50 degrees Fahrenheit. To gear up for a successful smelt fishing trip, here’s what you’ll need:
- Hip boots or waders to keep you comfortable in the water
- A long-handled net for easy scooping
- A bucket to collect the smelt you catch
- A seine net (optional, but no longer than 25 feet and no deeper than 4 feet)
- A valid fishing license for the state you’re fishing in
Rainbow smelt are nocturnal creatures, as they are sensitive to light, making nighttime the prime time for fishing. They prefer shallow waters and often take shelter in river pockets, where they rest from the strong currents pushing them toward the lake. To catch them, wade through streams and gently sweep your net around obstacles that block the current. Be aware of specific rules regarding smelting: live smelt must be killed at the catch site and cannot be transported. Any other fish captured must be promptly released, and the use of artificial light to attract or find smelt is prohibited. For the most current regulations, check with your local Department of Natural Resources (DNR).