Pacific smelt, also called Pacific Eulachon or candlefish, live in both saltwater and freshwater, depending on their life cycle. This type of fish is appropriate for eating whole or filleted and lends itself to a range of cooking techniques. Pacific smelts are quite nutritious, providing protein, vitamins, minerals and healthy fats.
Calories and Protein
A 3-oz. serving of Pacific smelt has 105 calories. If you eat a 2,000-calorie meal plan, the calories in this fish equates to 5.2 percent of your daily allowance. This serving provides you with 19.2 g of protein. As a rule, your daily meal plan should include 46 to 56 g of protein, so Pacific smelt contributes greatly to the amount needed.
Fats and Fatty Acids
Pacific smelt is low in fat, containing 2.6 g per 3-oz. serving. You also take in 0.9 g of omega-3 fatty acids. The benefits of omega-3 for your heart and cognitive function from fish such as smelt are well-known, but people with cystic fibrosis may also derive benefits from this fatty acid. A study published in the August 2011 issue of "Cochrane Database of Systematic Reviews" indicates that omega-3 fatty acid supplementation provided lung benefits to people suffering from this disease. Researchers note that more research is needed to confirm this finding.
Vitamins and Minerals
Consume 3 oz. of Pacific smelt, and you take in 39.8 mcg of selenium. This satisfies a great deal of the 55 mcg you require daily. The selenium in this fish influences fertility in men -- too little makes for protein-deficient sperm, although too much negatively influences sperm motility. You also take in 3.4 mcg of vitamin B-12 in a serving of Pacific smelt, which more than satisfies your daily need of 2.4 mcg. This vitamin contributes to DNA and RNA production.
Considerations
Pacific smelt contains mercury, but the amount is quite small. Healthy people can safely include three to six servings of low-mercury fish in their diets each week, although if you are pregnant, err on the side of caution by reducing your consumption to two to three servings. While Pacific smelt is low in mercury, fish caught in specific locations may contain more mercury -- always know the location of the fish you eat if you are pregnant since mercury may trigger fetal development delays.
References
- Office of Protected Resources: Pacific Eulachon/Smelt (Thaleichthys Pacificus)
- Truestar Health: Smelt
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- "Cochrane Database of Systematic Reviews"; Omega-3 Fatty Acids for Cystic Fibrosis; C. Oliver, et al.; August 2011
- University of Maryland Medical Center; Selenium; May 2009
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