Anchovies are a cheap way to include fish in your diet. Having fish doesn’t necessarily mean you will have to spend more. Their pungent fishy smell may discourage many from buying them, but avoiding them can also mean depriving yourself of the health benefits they bring. As with many other types of fish, anchovies are good for your health in various ways because they are packed with nutrients, including:
Omega-fatty acids: Heart disease is one of the leading causes of death in highly developed countries. Anchovies, which are rich in omega-3 fatty acids, have been found to promote cardiovascular health. .
Protein: We tend to turn our attention to kinds of food that have lots of protein, and there’s good a reason for that, of course. The macronutrient is essential for a lot of processes in our body, such as enzyme and hormone production and cell and tissue repair. This should be reason enough why we should give anchovies a chance. Besides, protein can help with weight loss as it keeps you feel full for longer.
Calcium, magnesium, and phosphorous: That anchovies contain good amounts of calcium, magnesium, and phosphorous also make them good for your bones.
If you wish to buy fresh anchovies, make sure that you intend to cook them immediately because they spoil faster compared to other fish types. Pick those with bright eyes. If you see some blemishes on them, don’t be discouraged; they bruise easily, so it is just normal.
Before cooking or preserving them, clean them properly. This can be done by running cold water on them. Using a butter knife, scrape their scales backwards. When their scales have been removed, rinse them. Then cut away their heads, cut them diagonally from the front of their bottom fin, and take out all their guts. One easy way to cook fresh anchovies is to pan-fry them.
You can also buy anchovies marinated in oil. Because they tend to be less salty, they can be served whole as a snack. Anchovies packed in salt and oil are also available, and you can use them in many different ways. Food Network lists the things you can do to them, such as make:
Caesar salad: Puree anchovies, lemon juice, and black pepper until smooth. Use a small amount of water to thin the puree, which will then be used to dress chopped romaine lettuce. Add croutons and chicken.
Classic pasta dish: Heat (in a skillet) anchovies, some olive oil, garlic, and pepper flakes. Add chopped rapini when the anchovies have dissolved. When the rapini begins to wilt, put in cooked pasta and grated Parmesan.
Marinade for steak or chicken: Blend anchovies, olive oil, cider vinegar, black pepper and garlic.
Panzanella (bread and tomato salad): Put together chopped tomatoes and cubes of stale bread seasoned with balsamic vinegar, olive oil, minced garlic, and chopped fresh oregano. Then add whole anchovies.
Indeed, anchovies are healthy, and there are many ways you can have them. So buy some anchovies now and have them using one of the recipes above or your very own recipe.