Although smelt is not a native fish in Vietnam, it’s quite similar with anchovy (Vietnamese: cá cơm), a type of fish associated with Vietnamese people. Why not trying making smelts in Vietnamese Style? Caramelized Fish and Meat is one of the most popular cooking styles in Vietnam. With Vietnamese-Style Caramel Smelt recipe, not only the fishy smell is removed but also the smelts become so tasty.
Health Benefit of Smelt
Before cooking a dish, I usually try to learn the characteristics and the nutrition of each ingredient. Smelt is quite new to me, so I did a little research and realized it could be a great food for our health. While smelt may not be as well-known or widely consumed as some other types of fish, they can offer several health benefits:
- Rich in Omega-3 Fatty Acids: Smelt are a good source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids can help reduce the risk of cardiovascular diseases.
- High in Protein: Smelt is a good source of high-quality protein, which is essential for building and repairing tissues in the body. Protein also helps to maintain muscle mass and supports overall health.
- Low in Mercury: Smelt are generally low in mercury compared to larger fish species. This makes them a safer seafood option, especially for pregnant women and young children, who should limit their consumption of high-mercury fish.
- Good Source of Essential Nutrients: Smelt provide essential nutrients like vitamins B12 and D, selenium, and iodine. These nutrients play important roles in maintaining various bodily functions, including bone health, immune system function, and thyroid function.
- Potential Brain Health Benefits: The omega-3 fatty acids found in smelt may have cognitive benefits and support brain health. Some studies suggest that regular consumption of omega-3s may help reduce the risk of cognitive decline and improve memory and cognitive function.
- Anti-Inflammatory Properties: Omega-3 fatty acids in smelt may have anti-inflammatory properties, which can be beneficial for reducing inflammation in the body and potentially lowering the risk of chronic diseases.
- Heart Health: Consuming smelt as part of a balanced diet may help lower triglyceride levels, reduce blood pressure, and improve overall heart health due to their omega-3 content.
It’s important to note that while smelt can be a nutritious addition to your diet, it’s also crucial to consider the source and preparation method. For example, I always try to avoid heavily battered and deep-fried smelt, as this can add unhealthy fats and calories. Instead, I make pan-fried smelt, using just several tablespoons of oil. With Vietnamese-style caramel smelt, I also reduce the amount of oil and sugar as much as possible to make it healthier.
Ingredients for Vietnamese-style Caramel Smelt
With Caramel Smelt, beside sugar to make caramel and smelts, to eliminate the fishy smell, I usually use herb and spices such as pepper, shallot, and garlic. They are all basic spices that you can find in every supermarket. And I used one more Vietnamese typical ingredient – fish sauce. Don’t worry if you are not familiar with it, you are free to replace it with salt. Below is the detailed amount of each ingredient for 2 people:
- 200g (7 oz) smelt
- 1-2 tbsp oil
- 1 tbsp sugar
- 1 tbsp fish sauce (optional) or 1/2 tbsp salt
- 1 tbsp chopped shallot
- 1 tbsp chopped garlic
Instruction
Grasping all ingredients in hand, we can start making this dish for a very Vietnamese-style daily meal.
Step 1. Preparation
- Defrost smelts: Usually, smelts sold in supermarket is frozen, so if you are using frozen smelts, remember to let them thaw first before doing any of next steps. Marinade them with fish sauce and pepper, or salt and pepper.
- Chop a bit of shallot and garlic. I have a small tip to save time preparing them: chopping a large batch of these ingredients and freeze them. Every time I need some, just take it out from freezer and use immediately. Because they are chopped, it takes just a little time to be ready to use.
Step 2. Making caramel
- For Vietnamese-style Caramel Smelt, you don’t have to make caramel separately. Instead, just directly add oil in the pan on medium heat and then add sugar in. The sugar turns into caramel quickly in just 3-5 minutes.
- Once the caramel is done, add chopped shallot and garlic to the pan. Stir them well for even frying. Fry them in 2-3 minutes or until you smell the aroma.
Step 3. Simmering smelts in caramel mixture
- Gently add defrosted smelts into the pan and quickly stir to combine them with caramel mixture.
- Then, reduce the heat to low heat and close the lid, let the smelts be simmered. You should close the lid to prevent too much steam from escaping, as well as to restrict the fishy smell spreading out the kitchen too heavily. Remember to turn on the cooker hood. Simmer the fish in 25-35 minutes. Avoid stir them except you see them be burnt, as smelts are soft so easily crushed.
That’s it! In around 30-40 minutes, your Vietnamese-style Caramel Smelt is ready for a cozy meal. Enjoy it with cooked rice and soup.
Vietnamese-style Caramel Smelt
With Vietnamese-Style Caramel Smelt recipe, not only the fishy smell is removed but also the smelts become so tasty.
Ingredients
- 200g (7 oz) smelt
- 1 tbsp fish sauce or 1/2 tbsp salt
- 1-2 tbsp oil
- 1 tbsp sugar
- 1 tbsp chopped shallot
- 1 tbsp chopped garlic
Instructions
Step 1. Preparation
- Defrost smelts: Usually, smelts sold in supermarket is frozen, so if you are using frozen smelts, remember to let them thaw first before doing any of next steps. Marinade them with fish sauce and pepper, or salt and pepper.
- Chop a bit of shallot and garlic. I have a small tip to save time preparing them: chopping a large batch of these ingredients and freeze them. Every time I need some, just take it out from freezer and use immediately. Because they are chopped, it takes just a little time to be ready to use.
Step 2. Making caramel
- For Vietnamese-style Caramel Smelt, you don’t have to make caramel separately. Instead, just directly add oil in the pan on medium heat and then add sugar in. The sugar turns into caramel quickly in just 3-5 minutes.
- Once the caramel is done, add chopped shallot and garlic to the pan. Stir them well for even frying. Fry them in 2-3 minutes or until you smell the aroma.
Step 3. Simmering smelts in caramel mixture
- Gently add defrosted smelts into the pan and quickly stir to combine them with caramel mixture.
- Then, reduce the heat to low heat and close the lid, let the smelts be simmered. You should close the lid to prevent too much steam from escaping, as well as to restrict the fishy smell spreading out the kitchen too heavily. Remember to turn on the cooker hood. Simmer the fish in 25-35 minutes. Avoid stir them except you see them be burnt, as smelts are soft so easily crushed.
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Nutrition Information:
Yield: 2 Serving Size: 100Amount Per Serving: Calories: 265
Other Smelt Recipes
With smelt, you can make various interesting dishes! Try these smelt recipes: