Marithes Tiganites (Fried Smelts)

1. Clean, wash, and drain smelts. (If smelts are large, cut heads off. Leave tiny smelts whole.).

2. Make a small incision on one side of each smelt. Under cold running water, clean smelts by squeezing out innards. Drain. Sprinkle with salt. Coat with flour.

3. Heat olive oil in a large frying pan. Fry smelts until golden brown and crisp on both sides. Sprinkle with lemon juice and serve hot.

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Nutrient	Quantity
Total fats	238.0512 g
Protein	160.0058 g
Carbohydrates	3.1568 g
Energy	2798.9737 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.0922 g
Water	756.4148 g
Aspartic acid	16.3654 g
Calcium, Ca	548.9062 mg
Lutein + zeaxanthin	6.8625 g
Fiber, total dietary	0.1372 g
Fatty acids, total saturated 22:0	0.2786 g
Carotene, beta	0.4575 g
Niacin	13.1883 mg
Fatty acids, total saturated 18:4	0.2267 g
Vitamin A, RAE	136.0003 g
Arginine	9.5654 g
Riboflavin	1.0949 mg
Tocopherol, beta	0.2376 mg
Fatty acids, total polyunsaturated 15:0	0.0005 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0041 g
Fatty acids, total saturated 20:1	0.9257 g
Glutamic acid	23.8635 g
Sodium, Na	548.7787 mg
Fatty acids, total saturated 16:1 undifferentiated	4.5151 g
Total lipid (fat)	238.0512 g
Manganese, Mn	6.3522 mg
Fructose	0.5032 g
Proline	5.6485 g
Fatty acids, total saturated 16:0	27.3658 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0055 g
Sucrose	0.1967 g
Choline, total	592.3159 mg
Sugars, total	1.1529 g
Serine	6.5189 g
Fatty acids, total saturated 10:0	0.0092 g
Fatty acids, total saturated 18:0	4.592 g
Fatty acids, total saturated 20:4 undifferentiated	0.4987 g
Vitamin B-6	1.381 mg
Selenium, Se	330.9799 g
Ash	12.7895 g
Vitamin D	281.0673 IU
Fatty acids, total saturated 18:1 undifferentiated	157.6329 g
Pantothenic acid	5.8444 mg
Phenylalanine	6.2379 g
Copper, Cu	1.2676 mg
Betaine	0.216 mg
Thiamin	0.1017 mg
Retinol	136.0003 g
Methionine	4.7328 g
Iron, Fe	9.4062 mg
Carbohydrate, by difference	3.1568 g
Phosphorus, P	2088.9981 mg
Folate, total	45.4167 g
Tocopherol, gamma	1.7928 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	2.4933 g
Fatty acids, total saturated 22:1 undifferentiated	0.0091 g
Alanine	9.6651 g
Cholesterol	634.6681 mg
Valine	8.2326 g
Fatty acids, total saturated 18:2 undifferentiated	21.4994 g
Glycine	7.6704 g
Glucose (dextrose)	0.4529 g
Fatty acids, total saturated 14:0	0.7081 g
Zinc, Zn	14.9829 mg
Isoleucine	7.3622 g
Fatty acids, total saturated 12:0	0.0186 g
Fatty acids, total polyunsaturated	30.7633 g
Fatty acids, total saturated 14:1	0.0009 g
Fatty acids, total polyunsaturated 17:1	0.27 g
Leucine	12.9926 g
Vitamin A, IU	456.0794 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1632 g
Folate, DFE	45.4167 g
Tryptophan	1.7861 g
Vitamin C, total ascorbic acid	17.7052 mg
Phytosterols	477.36 mg
Fatty acids, total polyunsaturated 18:1 c	0.0018 g
Fatty acids, total saturated 20:0	0.8942 g
Tyrosine	5.3947 g
Vitamin B-12	31.1894 g
Vitamin K (phylloquinone)	130.9387 g
Fatty acids, total saturated	33.9417 g
Histidine	4.7056 g
Fatty acids, total monounsaturated	163.4102 g
Threonine	7.0085 g
Folate, food	45.4167 g
Fatty acids, total polyunsaturated 17:0	0.0475 g
Vitamin D (D2 + D3)	7.2533 g
Cryptoxanthin, beta	1.83 g
Vitamin D3 (cholecalciferol)	7.2533 g
Vitamin E (alpha-tocopherol)	35.5979 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	3.7899 g
Magnesium, Mg	274.7456 mg
Lysine	14.679 g
Potassium, K	2678.6218 mg
Cystine	1.7136 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Lemon juice	3 tablespoons	10.065	3.1568	0.1098
Olive oil	1 cup	1909.44	0	216
flour	0	0	0	0
smelt	2	879.4687	0	21.9414