Anchovy

Anchovies are commonly used to add a punch of flavor to salads, pizzas, sandwiches, and sauces. They're also a key ingredient in classic dishes like Caesar dressing, tapenade, and puttanesca sauce.

Anchovies are low in calories, with a typical serving of 5 anchovies (20g) containing approximately 42 calories.

This tiny fish is rich in protein, offering about 6 grams per 20-gram serving.

Anchovies contain healthy fats, with around 2 grams per serving, including omega-3 fatty acids which are beneficial for heart health.

Anchovies are virtually carbohydrate-free, making them a great addition to low-carb diets.

Anchovies are a good source of vitamins such as Vitamin B3 (niacin), Vitamin B12, and Vitamin D.

They boast a range of minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.

Due to their rich omega-3 content, anchovies can contribute to heart health, reducing the risk of cardiovascular disease. Their high protein content supports muscle growth and repair, while the vitamins and minerals they contain play vital roles in maintaining bone health, energy production, and immune function.

Some individuals may be allergic to fish, including anchovies. Additionally, due to their high sodium content—especially in preserved forms—those with hypertension or a need to monitor sodium intake should consume them in moderation.

Anchovies are a key ingredient in recipes like Caesar salad, spaghetti alla puttanesca, and anchovy butter. They also enhance the flavor of stews, braises, and dressings.

Commonly used in their preserved form, anchovies can be mashed into a paste, melted into sauces, or laid whole onto pizzas and into sandwiches.

Anchovies pair well with capers, olives, garlic, tomatoes, and robust herbs like rosemary and thyme. They balance well with acidic ingredients like lemon juice and vinegar, which can help tame their saltiness.

Anchovies are a versatile and nutritious ingredient valued across the globe for their ability to impart a rich, umami flavor to a multitude of dishes. While anchovies are celebrated in many traditional European and American recipes, their use in Asian cuisine, particularly in the form of fish sauces, exemplifies their global influence. Despite their strong flavor, anchovies can be incorporated subtly into dishes and offer health benefits when consumed in moderation. Whether used to create a complex flavor base or as a bold topping, anchovies are a cherished component of international gastronomy.