Wellbody Blog

At Professor Wellbody's Academy of Health & Wellness, we understand there's only one thing harder than making healthy behavior changes: Sticking to them! We all need a little help from our friends, and that's the purpose of the Wellbody Blog, a friendly online gathering spot--a community well--where you can dip into health news; wellness tips; recipes; latest research about nutrition, exercise, sleep and hygiene; plus, real stories from virtual neighbors who are also trying to change their lives for the better. Start from wherever you are; share ideas, information, inspiration. At Pacific Science Center, we believe each of us can do something everyday to improve our health and well-being.

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Wellbody Recipe: Tasty, Affordable, Sustainable Little Fishies

smelt2Why not try smelts? They're tasty, affordable, packed with heart healthy omega-3 fatty acids, high in calcium and vitamin D (good for bones, teeth and muscle contractions) and B vitamins that help convert food into the type of energy needed for healthy blood, skin, hair and neuromuscular control. The small fish, which swim near the bottom of the food chain, are also low in mercury, calories and unhealthy fats.

Bonus? Smelts in season are sustainable and affordable, less than half the cost of wild salmon. In the Seattle area, summer prices for local smelt run from $3 - $5 per pound. Not sure how to cook them? Keep reading for easy recipes.

To gut or not to gut? Either way is OK. Small smelts feed primarily on plants and their digestive tract is tiny, so it isn't a big deal to leave it in. Some people who slow cook the smelts even leave the bones in, boosting calcium.

Here's a recipe for whole smelts.smeltsmany

Others prefer to clean the smelts, removing the head, guts and main bone – a simple process that's not too messy since the fish are small. Here's a quick pan-fry recipe from allrecipes.com.

Try this super simple two-ingredient recipe for baked smelts.

Feeling fancy? Check out this Food & Wine recipe for oven-roasted cornichon-mayonnaise smelts.

smelt

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Guest Tuesday, 30 September 2014