Anchovies

Anchovies, small, silvery fish commonly found in the Mediterranean and Black Sea, are a versatile ingredient that can add depth of flavor to a variety of dishes. Whether used whole, chopped, or mashed into a paste, anchovies have been a staple in many cuisines for centuries.

Anchovies are a type of small saltwater fish that belong to the Engraulidae family. They are usually about 2 to 3 inches long and have a distinct flavor and aroma. Fresh anchovies are not commonly available, so they are usually sold canned, salted, or packed in oil.

HEALTH BENEFITS OF ANCHOVIES

• Rich in omega-3 fatty acids that promote heart health and lower blood pressure
• Excellent source of protein, providing essential amino acids for the body’s growth and repair
• Contains calcium, contributing to strong bones and teeth

 international dishes using anchovies

• Italian pasta dishes such as spaghetti alla puttanesca and Caesar salad dressing
• Spanish tapas like anchovy-stuffed olives and boquerones en vinagre
• Southeast Asian stir-fry dishes and curries
• Korean side dishes like myeolchi bokkeum (stir-fried anchovies) and anchovy broth for soups and stews

Anchovies Stuffed Olives

Cooking tips:

• Use anchovy fillets to add umami flavor to sauces, dressings, and marinades
• Melt anchovy paste into sautéed vegetables or meats for added depth of flavor
• Make a simple anchovy butter to top grilled steaks or vegetables
• Add a few chopped anchovies to pizza toppings for a salty kick

Nutrition facts (per 3-ounce serving):

Calories: 111

Total fat: 7.2g

Protein: 13.2g

Calcium: 29% of daily value

Vitamin B12: 104% of daily value

Storage instructions:

• Canned or jarred anchovies can be stored in the refrigerator for up to 2 years.
• Once opened, transfer anchovies to an airtight container and store in the fridge for up to 3 months.
• Salted anchovies can be stored in a cool, dry place for up to 6 months.

Anchovies may be small, but they pack a big punch when it comes to flavor and nutrition. Whether you’re making a classic Caesar salad or experimenting with new flavor combinations, anchovies are a versatile and delicious addition to any kitchen. So why not give these tiny fish a try and elevate your cooking to the next level?