Anchovies - what is it? Photo, what can be cooked with anchovies?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Many people don't even know about anchovies, that they are small fish that live in s alt water, of which there are more than 100 different species scattered across the waters of several oceans. They usually gather in large flocks, which makes it very easy to catch them at once in large numbers. One of the most popular places to catch anchovies is the Mediterranean, which is why they are so common in recipes in parts of Europe, the Middle East and North Africa.

They may not taste very good to many people, but those with he alth problems will have to learn to love these s alty little fish, which are usually sold in glass or tin cans and can be put on pizza, sandwiches, in Caesar salad and dressing.

What are the he alth benefits of eating anchovies? That it improves the functioning of the heart muscle, reduces the level of bad cholesterol and toxins, not everyone knows. They help in improving skin condition, weight loss and strengthening teeth. Consumptionanchovies also reduces the risk of osteoporosis. The nutrients and vitamins found in them are major contributors to the wide range of benefits people enjoy by adding fish to their weekly diet! Anchovies - what is it? Photos, recipes and information about the beneficial properties of this fish will give you a comprehensive answer to this question.

Nutritional value of anchovies

This fish is rich in proteins, vitamins and minerals that help in maintaining good he alth. It contains calcium, a lot of iron, magnesium, as well as phosphorus, potassium, sodium and zinc. Anchovies are a good source of vitamins: thiamin, riboflavin, niacin, folic acid, vitamin C, vitamin B12, vitamin B6, vitamin A, vitamin E and vitamin K. They also contain fatty acids.

Anchovies have many amazing he alth benefits, let's discuss this in more detail.

Improve heart he alth

Anchovies have been found to be high in fatty acids (polyunsaturated), which can reduce the amount of bad cholesterol that accumulates in the arteries and reduce the risk of atherosclerosis, heart attack and stroke. Omega-3, found in high amounts, actually dissolves unhe althy cholesterol and blocks it from binding to artery walls, thereby eliminating it from the body.

Restore tissues and cells

Protein-rich anchovies have long been known to increase the functioning of cellular metabolism and connective tissue, play a significant role in recoveryfabrics. Adding fish to your diet can improve your body's ability to heal itself.

Improve skin condition

As mentioned, anchovies are excellent sources of essential fatty acids such as omega-3s, as well as vitamin E and minerals such as selenium. All of these nutrients have been proven to promote skin he alth. This means that consistently adding anchovies to your diet can help you maintain an even complexion, prevent breakouts, and even reduce the chances of early wrinkles associated with premature aging. Vitamin E may also help protect against sunburn, thereby helping to reduce the risk of skin cancer.

Improve bone he alth

Vitamins and minerals found in anchovies help maintain bone strength and prevent the risk of osteoporosis and other diseases. Calcium and vitamin A have a positive effect on bone growth, which makes these tiny fish very useful in combating bone loss. Calcium is also essential in protecting teeth from cavities, keeping them strong and he althy even into old age.

Promote weight loss

Anchovies are high in protein and low in calories, making them ideal for people trying to lose weight. High protein levels help you feel full quickly, which prevents overeating and excess calories!

Contain no harmful substances

One of the main dangers of frequent fish consumption ishigh levels of mercury and other toxins absorbed from the environment, which can often be found in their bodies. Small fish contain much less toxins, in part due to their short lifespan, and therefore, even eating anchovies in large quantities will not harm the body, but, on the contrary, will bring even more benefits.

Improve eye he alth

As stated above, anchovies are rich in vitamin A, which is known to improve eye he alth. Consistent vitamin A intake has been associated with a reduction in retinal dystrophy as well as cataracts.

Select and store

S alted or canned, these fish are readily available on the market. Make sure by sniffing and inspecting the anchovies that they are fresh and that the fish has been refrigerated for no more than a day after opening the sealed container. Fresh product or minced meat from it can also be bought and cooked from them. Due to their strong aroma, they are used as an ingredient in various salads and sauces.

Caution

Recent scientific studies have shown that anchovies are quite susceptible to parasites, so to be sure of their purity, it is better to buy fish in proven locations and it is advisable to know where they are caught. The best way to prevent parasites that negatively affect your he alth from getting into your food is to freeze or cook your fish, rather than eating them straight out of the can, as many people prefer to do. Recent studies on the composition of s alted anchovies suggest thatthey have high levels of sodium, which is bad for people with high blood pressure, because a significant increase in sodium will increase the risk of high blood pressure and, accordingly, a heart attack or stroke. There are alternative foods that contain the same amount of omega-3s with much less sodium.

Delicious and he althy dishes from this fish

There are many Mediterranean recipes that include anchovies. Gradually, this fish conquered the whole world, and you can already meet it on tables in every corner of the globe. Talking so much about anchovies, the recipes are impossible not to imagine. Here are some of them. If you have no idea how to cook anchovies, try following these recipes and you will not be able to refuse this fish. These dishes are easy to make yet delicious.

Caesar salad with anchovies and corn pancakes

Ingredients for pancakes:

• half a cup of cornmeal;
• 1 teaspoon (teaspoon) baking powder;
• 1/2 spoon (tea) soda;
• 1/4 cup finely grated Parmigiano-Reggiano;
• s alt;
• pepper;
• a quarter cup of milk;
• 1/4 cup buttermilk;
• 1 big egg;
• 2 tablespoons (tbsp) minced chives;
• 10 anchovy fillets in oil, chopped, plus 1 tablespoon (table) of oil from a can;
• rapeseed oil for frying.

Salad Ingredients:

• 2 packs of anchovy fillets in oil;
• 1 large egg yolk;
• 1 small shallot, coarsely chopped;
• 1 garlic clove;
• 1 tablespoon (tablespoon) Dijon mustard;
• 1 tablespoon (tablespoon) wine vinegar;
• 1 tablespoon (tablespoon) freshly squeezed lemon juice;
• s alt;
• 1 cup oil (olive);
• 1/3 cup finely grated Parmigiano Reggiano;
• bunch of lettuce.

Cooking steps

Step 1. Fritters

In a medium bowl, mix flour with cornmeal, baking powder, baking soda, cheese, half teaspoon s alt and 3/4 teaspoon pepper. In another medium bowl, whisk milk, buttermilk, egg, onion, anchovies, and oil. Mix wet ingredients with dry ingredients. Cover and refrigerate the dough for one hour.

Step 2. Sauce

While the dough is resting, combine the anchovies, egg yolk, shallots, garlic, mustard, vinegar, lemon juice and one teaspoon of s alt in a blender until smooth. Then pour in the oil. Transfer the sauce to a small bowl and stir in the finely grated Parmesan.

Step 3

Heat the rapeseed oil in a medium saucepan. Drop the batter by a tablespoon into the oil and fry, flipping, until the pancakes are golden brown and crispy. Use a slotted spoon to remove the cooked pancakes from the oil, transfer to a paper towel to soak up the excess oil. Repeat with remaining dough.

Step 4

Spread lettuce and hash browns on 6 plates or large platter. Drizzle dressing over salad. Sprinkle with parmesan and drizzle with olive oil; serve immediately.

Dough for pancakes and sauce can be safely stored in the refrigerator for a day.

Anchovy salad (Mediterranean recipe)

This salad has a good texture. The combination of savory anchovies, tender yolk and crunchy croutons makes it exquisite and very tasty.

Ingredients:

• a few slices of white crispy bread, cut into 1 cm thick;
• 1 tbsp l. olive oil;
• 6 medium eggs;
• 3 small bunches of lettuce;
• large anchovy fillets in olive oil, drained and cut diagonally into 2.5 cm pieces.

For sauce:

• 1 small garlic clove (crushed);
• 1 large yolk;
• 1 teaspoon Dijon mustard;
• 2 tbsp. l. lemon juice;
• ½ teaspoon powdered sugar;
• 150 ml vegetable (olive) oil;
• s alt and ground pepper.

Someone thinks it's not easy to make a restaurant salad with anchovies. The recipe at home is easy to repeat.

For the croutons, preheat the oven to 180°C. Trim the crusts off the bread and tear the rest into small pieces. Drop them into a bowl of olive oil. Place them on a baking sheet and bake for 5-7 minutes or until crispy and golden. Remove and leave to cool. Then lightly sprinkle with s alt.

Put the eggs in a pot of boiling water and cook for 8minutes. Drain the boiling water and fill with cold water. For sauce, place garlic, egg yolk, mustard, lemon juice, sugar, and seasonings in a small bowl. Mix with an electric whisk, then slowly whisk in the oil to make a sauce.

Discard outer lettuce leaves and tear the rest into small pieces. Wash and dry well, then divide among 6 medium plates. Peel the hard-boiled eggs and cut them into quarters. Lay 4 egg slices on each plate on lettuce leaves, top with anchovies and a few croutons. Drizzle 1 tablespoon of sauce on each plate and serve immediately.

How to make a sandwich

This crunchy sandwich is made with just a handful of ingredients - sheep's cheese, parsley and anchovies. What does it give? It is simple but very fragrant.

Ingredients for anchovy sandwich:

• 2 cups Italian parsley (about 1 bunch), chopped;
• 6 garlic cloves, minced;
• s alt and ground black pepper;
• 16 anchovies in oil;
• olive oil;
• cheese, thinly sliced (about 8 slices);
• 4 small crispy sandwich bread cut crosswise.

In a bowl, put the parsley, garlic and a pinch each of s alt and pepper; mix well. Gently stir in the anchovies and olive oil, starting with ¹⁄_{4 4 cups of oil, and add more as needed to saturate the parsley (should be shiny). and wet, but not liquid). give it a rest30 minutes. When ready, spread the cheese slices on the bottom halves of the buns, then drizzle with the parsley and anchovy mixture and top with the other half of the bread.}