Anchovies have had a long and somewhat muddled history in the United States in comparison to other partsof the world. However, recent information about the health benefits of this small fish, such as their low calorie content and high levels of essential omega-3 fatty acids and protein, have brought anchovies back into the spotlight in a wide range of dishes. If you want to introduce more anchovies into your diet, you can accomplish this in several ways.
Step 1
Eat the fish whole. You can find whole anchovies in many forms including fresh (depending on the availability of anchovies in your town) or canned and packed in oil or salt. If you can handle the fishy taste, this is a good way to get all the nutritional benefits of the fish. If buying anchovies packed in salt, rinse them first to remove as much salt as possible, and eat the fish in moderation because even after being rinsed, they can pack a heavy sodium load.
Step 2
Use anchovies in your Caesar salad dressing. One of the key ingredients in most Caesar dressings are anchovy fillets, which are mashed and blended with the rest of the ingredients such as mayonnaise, lemon, Worcestershire sauce and garlic. To cut the calories down, use a low-fat mayonnaise or replace half of the mayonnaise with Greek-style plain yogurt.
Step 3
Order anchovies on your pizza. This is one of the most common ways that Americans consume them. As such, many pizza parlors offer anchovies as a special-order ingredient.
Step 4
Cut the fish up and use them to add a punch of flavor to sauces, such as tomato-based pasta sauce. Anchovies are believed to contain a fifth flavor known as "umami." Umami is a savory taste that provides a different taste on your tongue than other flavors such as sweet, sour or salty. Anchovies can impart a unique quality to your food when added in the right proportions--too much anchovy will bring forward its natural fishy taste. Experiment with your recipes until you find a level of flavor that fits your palate.
Step 5
Add fish sauce to your dishes when cooking. Fish sauce is found in most markets in the Asian or ethnic cooking aisle. This sauce is made by placing anchovies in salt and letting exposure to heat melt, or "autolyze" the fish into a concentrated sauce. This sauce can then be used in many different types of dishes for flavor.
Tips and Warnings
- Anchovies have a lower mercury content than other types of fish, such as tuna or swordfish, states the Natural Resources Defense Council. This makes them a safer choice for adding into your diet on a more regular basis.
Things You'll Need
- Fresh or canned anchovies
- Fish sauce
