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Smoked Fish

Smoked Fish — Nutrients, Health Benefits, and Shopping Tips

Smoked fish photo

Listonic Team

September 3, 2024

Smoked fish, from salmon to trout, offers a distinctive flavor. Learn how to select high-quality smoked fish, understand the

Smoked fish nutrients

Check the detailed nutritional values of smoked fish, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 150 kcal

Nutrition per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein25 g50%
Sodium800 mg34.78%
Total Fat5 g6.41%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes smoked fish stand out:

25 g

💪 High Protein Content

Smoked fish facts & tips

😋
Many types fish are preserved and flavored through smoking, a process that dates back thousands of years.
📦
Store smoked fish in the refrigerator, tightly wrapped, and use within one to two weeks. For longer storage, freeze it in an airtight container or freezer bag for up to three months.

Health benefits

Explore how smoked fish, with its rich flavor, can be a satisfying addition to your diet while offering valuable nutrients.
  • Rich in protein, essential for muscle growth, repair, and overall body function.
  • High in omega-3 fatty acids (especially in fatty fish like salmon and mackerel), which support heart health, reduce inflammation, and improve brain function.
  • Contains essential vitamins and minerals such as Vitamin D, B12, selenium, and iodine, which support overall health and well-being.
  • Preservation of nutrients through smoking, making it a nutritious and flavorful option.

Health risks

Recognize the potential risks and concerns related to smoked fish.
  • High sodium content due to the smoking and curing process, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
  • Potential for contamination with harmful substances such as nitrates and nitrites, used in the smoking process, which have been linked to an increased risk of cancer, particularly colorectal cancer.
  • Risk of contamination with harmful bacteria like Listeria, particularly in cold-smoked fish, which can pose health risks if not properly stored or handled.
  • Potential for mercury contamination particularly in larger fish, which can pose health risks if consumed in large quantities, especially for pregnant women and young children.
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How to choose smoked fish

Smoked fish should have a glossy appearance with a golden to brown color, indicating proper smoking technique. The flesh should be firm and flake easily without being dry.

Do not purchase smoked fish if it appears overly dry or has a chalky texture. Fish with an overly strong smoky or fishy odor should also be avoided, as it indicates over-processing or poor quality.

How to choose smoked fish

How to store smoked fish

Smoked fish should be stored in the refrigerator, preferably in its original packaging or an airtight container. Refrigeration helps preserve its flavor and texture for up to a week.

Exposure to air can cause smoked fish to dry out and lose its quality. Avoid leaving it uncovered, as this can lead to spoilage. Always ensure the packaging is tightly sealed and check for any signs of off smells before consuming.

✅ Extra Tip

For a quick flavor boost, consider brushing smoked fish with a light glaze of olive oil before storing it, which helps lock in moisture.

How long does it last?

Smoked fish can last for 2-3 weeks in the refrigerator. For longer storage, smoked fish can be frozen for up to 3 months.

What to do with leftovers?

Leftover smoked fish can be used in a variety of savory and flavorful dishes. Flake it and add to salads, sandwiches, or wraps for a smoky, rich flavor, or mix it into a pasta dish with cream, garlic, and fresh herbs. Smoked fish is also great when used as a topping for bagels, crackers, or crostini, paired with cream cheese, capers, and dill.

Use smoked fish in a spread or pâté by blending it with cream cheese, lemon juice, and spices, perfect for serving with bread or vegetables. If you have a lot of smoked fish, consider making a batch of smoked fish cakes by mixing the fish with breadcrumbs, eggs, and seasonings, then frying until golden. Smoked fish can also be added to a seafood chowder or bisque for added depth of flavor, or used as a filling for stuffed vegetables or pastries. For a quick snack, enjoy smoked fish on its own, or serve it with a drizzle of olive oil and a squeeze of lemon over a salad.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How smoked fish supports specific health conditions

Smoked fish is a flavorful source of protein, supporting muscle health and tissue repair. It is also rich in omega-3 fatty acids, promoting heart health by lowering cholesterol and reducing inflammation.

However, smoked fish can be high in sodium, so it should be consumed in moderation to maintain heart health and blood pressure control. Pairing smoked fish with vegetables can help balance its nutritional impact.

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