They look inconspicuous, have an intense aroma and not everyone will like them as an independent snack, but as an addition to various dishes they enhance their taste, and that’s not all. They are a treasure trove of various vitamins and minerals, especially anchovies. When you see them on the store shelf, it’s worth adding them to your basket and preparing a tasty dish. We tell you what they can be combined with and why it is worth doing it.
Anchovies are processed European anchovy fillets (Latin: Engraulis encrasicolus), which, after cleaning, are marinated in salt for several months and then covered with olive oil. Although they are often confused with sardines, sprats or herrings, they are a completely separate species with unique properties.
Anchovy is a small, fatty fish with a tapered shape and blue-greenish scales. It occurs mainly in the Atlantic Ocean, the Mediterranean Sea and the Black Sea. It belongs to the so-called blue fish – species characterized by a high content of omega-3 acids compared to white fish.
Due to its very intense taste, smell and spiciness, anchovies are often treated not as an independent dish, but as a “spice” that gives dishes distinctiveness. They have a characteristic salty taste.
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Anchovies are an exceptionally valuable dietary ingredient, providing a powerful dose of health-promoting ingredients. In addition to omega-3 acids (which have a positive effect on the functioning of the entire body), we can also find them complete protein (over 20 g per 100 g of product). These fish are relatively low in calories (approx. 131 kcal), making them a great option for people who care about their figure.
These small fish are also a rich source of calcium, essential for bone and muscle health, and the presence of iodine supports the proper functioning of the thyroid gland. The high potassium content helps regulate blood pressure, while selenium protects cells against oxidative stress. Anchovies also provide vitamins A and B3 (niacin).
Due to their small size and short life cycle, anchovies accumulate significantly less toxins and mercury than larger species. (e.g. tuna). This makes it a safe choice for children and pregnant and breastfeeding women whose need for omega-3 fatty acids is increased.
However, there are some limitations to keep in mind: Due to their high purine content, anchovies are not recommended for people suffering from goutand the high sodium content in marinades requires caution in people with hypertension (it is worth rinsing the fish).
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Anchovies can be served in many ways, using them both as an independent snack and as an aromatic addition. The simplest solution is to serve the fillets on crusty bread or toast with the addition of butter, olive oil, avocado or eggs, which balances their intense flavor. A very popular form of serving is tapenade, a thick paste ideal for spreading on bread or as an addition to meat and fish.
To prepare it you will need:
- 200 g seedless black olives,
- 15 g anchovies,
- 10 g capers,
- 60 ml olive oil,
- a spoon of parsley,
- garlic clove,
- pepper to taste.
Just place all the ingredients in a blender and grind into a paste – it doesn’t have to be very smooth.
Apart from that anchovies are great as an ingredient for pizza, savory pancakes and various pasta dishes. They can also be used as a base for sauces – thanks to their delicate structure, the fillets dissolve easily, giving the dishes a deep flavor.
These fish perfectly complement the taste of vegetables such as broccoli or eggplants. Fried anchovies are also an interesting option; remember to drain excess fat on a paper towel to make the dish lighter. Due to their soft bones, they can be eaten whole, immediately after removing from the can or jar.
Sources: Terazgotuje.pl, kontakter.pl, medonet.pl
