Benefits of Anchovies: Nutritious and Delicious

Anchovies are a ubiquitous if divisive ingredient. Beloved by chefs the world over, these little fishies pack in big flavor and a nutritional punch. As Chef Andrew Zimmerman so eloquently puts it, “they add the perfect umami exclamation point to so many dishes.”

If you’re looking for new arguments to convert the anchovy skeptics in your life, check out what Julie Kendrick has to say in her Huff Post article The Health Benefits of Anchovies and How to Cook With Them. Kendrick’s catchline: “Get over your silly fears and take advantage of all these little fish have to offer.”

Nutritional Powerhouse

On top of their unparalleled flavor-boosting abilities, anchovies are an excellent source of many essential nutrients. They are high in protein, healthy fat, and iron. Registered dietician Amy Gorin tells the Huff Post, “they’re a fatty fish that boasts EPA and DHA omega-3 fatty acids”, which are essential to brain function and heart health.

Additionally, anchovies “are a rich source of the B vitamins niacin, riboflavin and vitamin B-12, which play an essential role in energy production, digestion, and the building of cell membranes”, according to nutritional and wellness chef Marshall O’Brian.

How to Use Anchovies

Think of anchovies as a flavor-enhancer, the same way you would consider tomato paste, miso, or a parmesan cheese rind. One of the easiest ways to use anchovies is to dissolve them into whatever sauce you’re cooking. Anchovies pair extremely well with tomato or beef-based dishes, and naturally with all manner of seafood.

One of the most delicious ways to enjoy anchovies is on their own with a hefty drizzle of olive oil on top of some rustic bread. Or if you’re looking for more of a meal, try our recipe for Genovesine with anchovies and papaccelle.

For those still coming around to anchovies, chef Karen Akunowicz suggests “easing into the fishy goodness by starting out with Asian fish sauce or its Italian equivalent, colatura”. Anchovy-infused breadcrumbs are another good starting point. Simply dissolve a filet in oil before frying the breadcrumbs golden brown.

Nettuno Alici Salate

Remember not all anchovies are created equal. We chose to work with Nettuno because of their commitment to sustainable fishing practices and traditional production processes. Nettuno’s anchovies exclusively come from the Gulf of Salerno in Campania, an exceptionally deep and salty corner of the Mediterranean. Preserved in salt, you need to rinse and de-bone each fish before using. But don’t be intimidated, it’s easy! Watch our anchovy producer show you how, and you’ll be adding anchovies to just about everything in no time.