Anchovies: the fish that brings flavor and several benefits to your plate

With the scientific name “Pomatomus saltator”, the anchovy is a fish also known as anchovy or bluefish, due to its bluish coloration on the back.

According to Renata Amorim, nutritionist at All Clinik, this fish is present in tropical seas around the world. In Brazil, it affects the entire coast, from the North to the South region.

“Anchovy is a fish of excellent quality and highly appreciated for its flavor. Easily found at fairs, fishmongers and markets”, highlights the nutritionist.

Despite this, many people still do not know the benefits of anchovies and/or do not know how to use this fish. Below you can learn more about it and check out practical recipes to consume it on a daily basis! Even those who “turned up their noses” to eat this fish will probably want to try it!

5 good reasons to eat anchovies

This fish is rich in proteins, vitamins and minerals that help maintain good health. See what benefits it can offer you:

1. Heart protection: Renata points out that anchovies are a source of omega-3 polyunsaturated fatty acids (“the fat that protects the heart”), especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) fatty acids. . “Increased consumption of omega-3 is strongly linked to reduced risk of developing cardiovascular diseases, especially events linked to atherosclerosis,” she explains.
2. Beauty and health for the skin: in addition to being a source of essential fatty acids, anchovies are a source of Vitamin E and minerals such as selenium – nutrients that contribute to health and, consequently, to the beauty of the skin.
3. Improve bone health and teeth health: being a source of calcium and vitamin A, anchovies contribute to bone growth, helping to fight bone degradation. It also guarantees greater protection to teeth, keeping them stronger and healthier.
4. Aid in weight loss: having few calories and significant amounts of protein, anchovies can be a good ally for those who want to lose weight, since the increase in protein levels helps to provide satiety (preventing the person from overeating) .
5. Eye Protection: Due to the presence of vitamin A, consumption of anchovies can help fight eye degradation and macular degeneration, as well as cataracts.

11 recipes to spice up your anchovies

Do you want to take advantage of this fish, but don’t know how to prepare it? Check out some ideas:

1. Grilled anchovies with golden banana gnocchi: if there’s one thing that goes well with fish, it’s bananas, even more so in this recipe. The banana jam goes very well with the “potency” of the anchovy. Preparing the entire dish is easy and the result is delicious!

2. Anchovies in coarse salt: you will need clean anchovies, coarse salt, rosemary sprigs and girl’s finger pepper. For the vinaigrette, which will be placed inside the fish, you will use tomato, onion, leek, fennel sprigs, parsley, olive oil and salt.

3. Black olive and anchovy paste: the tip is to serve the olive paste in a bowl, decorated with red pepper berries. A great snack idea, for the start of a meal, for example. The paste can be spread on bread, toast or crackers with salt and water.

4. Red sauce with anchovy fillet and basil: with great texture, it will serve as a base for you to make pasta, bruschetta, bread and pizza dough. To make the sauce, you will use peeled tomato, onion, extra virgin olive oil, white wine, anchovy fillets, minced garlic, basil, oregano and chili sauce.

5. Refreshing raw zucchini with anchovies: simple and light recipe, which takes anchovy, ricotta or buffalo mozzarella and a delicious sauce with lemon, mint and girl’s finger pepper.

6. Vitello Tonnato: a classic Italian recipe based on meat with a tuna and anchovies mayonnaise sauce. The use of veal meat is indicated, but it can be substituted for lizard.

7. Wheat Beet Salad with Anchovy Vinaigrette: Beetroot and anchovies make a dynamic duo, with the spicy scent of the anchovy complementing the texture of the beetroot. In this dish, the scent of the anchovies is not so striking, but they will add depth to the salad that can even be a complete meal.

8. Macaroni salad with tomato and anchovy: good tip for those who, on hot days, value a cold, healthy and quick meal to prepare. The preparation time is basically that of cooking the pasta and the ingredients combine the carbohydrate of the pasta, the excellent properties of the tomato and the protein (and the flavor!) of the anchovies.

9. Spaghetti with garlic and anchovy sauce: a delicious pasta, very similar to the traditional garlic and oil pasta, except for the use of anchovies and zucchini, which give a special touch to the dish.

10. Wholemeal penne with anchovies and tomato confit: in this recipe I used sugar grape cherry tomatoes, which are very sweet, but you can use any other. The preparation of both the tomato and the penne itself is easy and the dish becomes a complete and tasty meal.

11. Orecchiette with tomato sauce, capers and anchovies: Pasta with sugo sauce is amazing, but sometimes it gets boring. The way then is to add small touches that add another dimension of flavor, such as capers and anchovies. But it is worth noting that the strong flavor of these two ingredients, when incorporated into the sauce, are attenuated, adding only depth to the dish.

How to choose anchovy?

Renata points out that, in order to purchase fresh fish, one should recognize some signs:

• The flesh is firm, elastic and resistant to finger pressure;
• Protruding and bright eyes;
• The tail is firm and towards the body;
• The belly must not be bulging;
• Scales well adhered to the skin;
• Red gills with a characteristic smell;
• Glowing and moist skin.

Anchovy contraindications

If the anchovy is consumed fresh, there is no contraindication. “Canned anchovies are rich in sodium and therefore should be avoided by hypertensive patients, as there may be an increase in blood pressure”, highlights nutritionist Renata.

Now you already know good reasons to consume anchovies and you also have delicious recipes to include this delicious fish in your diet!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.