Many people do not even know about anchovies that they are small fish living in salt water, of which there are more than 100 different species scattered across the waters of several oceans. As a rule, they 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 Sea, which is why they are so often found in recipes for the cuisine of parts of Europe, the Middle East and North Africa.
Maybe their taste is not very pleasant for many people, but those who have health problems will have to learn to love these salty little fish, which are usually sold in glass or tin cans and which can be put on pizza, sandwiches, in Caesar salad and sauce.
What are the health benefits of eating anchovies? That this improves the work of the heart muscle, reduces the level of bad cholesterol and toxins, not everyone knows. They help improve skin condition, reduce weight and strengthen teeth. Consuming anchovies also reduces the risk of osteoporosis. The nutrients and vitamins found in them are the main factors that have influenced the wide range of benefits that 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 an exhaustive answer to this question.
Nutritional Information of Anchovies
This fish is rich in proteins, vitamins and minerals that help in maintaining good health. It contains calcium, a lot of iron, magnesium, as well as phosphorus, potassium, sodium and zinc. Anchovies are a good source of vitamins: thiamine, 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 health benefits, we will discuss this in more detail.
Improve heart health
It was found that anchovies contain a huge amount of fatty acids (polyunsaturated), which can reduce the bad cholesterol accumulating in the arteries and reduce the likelihood of developing atherosclerosis, heart attack and stroke. Omega-3, found in large quantities, actually dissolves unhealthy cholesterol and blocks it from binding to the walls of arteries, thereby eliminating it from the body.
Restore tissues and cells
Protein-rich anchovies have long been known in terms of increasing the functioning of cellular metabolism and connective tissue, and play a significant role in tissue repair. Adding fish to your diet can improve your body's self-healing ability.
Improve skin condition
As already mentioned, anchovies are excellent sources of essential fatty acids like omega-3s, as well as vitamin E and minerals like selenium. All of these nutrients have been proven to contribute to healthy skin. This means that the constant addition of anchovies to the diet can help you maintain a smooth complexion, prevent inflammation and even reduce the likelihood of early wrinkles associated with premature aging. Vitamin E can also help protect against sunburn, thereby helping to reduce the risk of developing skin cancer.
Improve bone health
The 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 the fight against weakened bone. Calcium is also an integral part in protecting teeth from tooth decay, keeping them strong and healthy even in old age.
Contribute to weight loss
Anchovies have a significant amount of protein and low calorie content, which makes them ideal for people trying to lose weight. A high protein level helps to quickly get enough, which prevents overeating and the intake of excess calories!
Do not contain harmful substances
One of the main dangers of eating fish frequently is the high levels of mercury and other environmental toxins that can often be found in their bodies. Small fish contain far less toxins, in particular, because of their short lifespan, and therefore even the absorption of anchovies in large quantities will not harm the body, but on the contrary, will bring even more benefits.
Improve eye health
As stated above, anchovies are rich in vitamin A, which is known to improve eye health. The continued use of vitamin A was associated with a decrease in the manifestations of retinal dystrophy, as well as cataracts.
We select and store
Salted or canned, these fish are readily available in the market. Be sure to smell and inspect the anchovies that this is a fresh product and that the fish lies in the refrigerator for no more than a day after opening a sealed container. Fresh product or minced meat from it can also be bought and prepared from them. Due to their strong aroma, they are used as an ingredient in various salads and sauces.
Warning
Recent scientific studies have shown that anchovies are quite susceptible to parasites, so to be sure of their cleanliness, it is better to buy fish in proven places and it is advisable to know where it is caught. The best way to prevent parasites that adversely affect your health from getting into your food is to freeze or cook the fish, and not eat them directly from the can, as many people prefer to do. Recent studies on the composition of salted anchovies suggest that they have a high level of sodium, which affects people with high blood pressure, because a significant increase in sodium will increase the risk of increased pressure and, consequently, a heart attack or stroke. There are alternative foods that contain the same amount of omega-3s with a much lower sodium content.
Tasty and healthy 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 any corner of the globe. Speaking so much about anchovies, the recipes are impossible not to imagine. Here are some of them. If you had no idea how to cook anchovies, try following these recipes, and you can no longer refuse this fish. These dishes are easy to prepare but very tasty.
Caesar Salad with Anchovies and Corn Fritters
Ingredients for fritters:
- half a glass of general purpose flour (the most common);
- half a glass of cornmeal;
- 1 teaspoon of baking powder;
- 1/2 tablespoon (tea) soda;
- a quarter cup of finely grated Parmigiano Reggiano;
- salt;
- pepper;
- a quarter cup of milk;
- 1/4 cup buttermilk;
- 1 large egg;
- 2 tablespoons (chopped) chopped chives;
- 10 anchovy fillets in oil, chopped, plus 1 spoon (tablespoon) 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 clove of garlic;
- 1 spoon (tablespoon) of Dijon mustard;
- 1 spoon (tablespoon) of wine vinegar;
- 1 spoon (tablespoon) of freshly squeezed lemon juice;
- salt;
- 1 cup oil (olive);
- 1/3 cup finely grated Parmigiano Reggiano;
- bunch of lettuce.
Cooking steps
Step 1. Fritters
In a medium-sized bowl, mix the flour with cornmeal, add baking powder, soda, cheese, half a teaspoon of salt and 3/4 teaspoon of pepper. In another medium bowl, beat milk, buttermilk, egg, onion, anchovies, and butter. Mix wet ingredients with dry ingredients. Cover and refrigerate the dough for one hour.
Step 2. Sauce
While the dough is infused, combine the anchovies, egg yolk, shallots, garlic, mustard, vinegar, lemon juice and one teaspoon of salt in a blender until a homogeneous mass is formed. Then pour in the oil. Transfer the sauce into a small bowl and mix with finely grated parmesan.
Step 3
Heat rapeseed oil in a medium saucepan. Spread the dough with a tablespoon in oil and fry, turning, until the fritters are covered with a golden brown and crispy crust. Use a slotted spoon to get the finished pancakes out of the oil, transfer to a paper towel so that it absorbs excess oil. Repeat with the remaining dough.
Step 4
Arrange lettuce and fritters on 6 plates or a large platter. Sprinkle salad dressing. Sprinkle with parmesan and drizzle with olive oil; serve right away.
The dough for fritters and sauce can be safely stored in the refrigerator for a day.
Anchovy Salad (Mediterranean Cuisine Recipe)
This salad has a good texture. The combination of savory anchovies, tender yolk and crunchy toasts makes it delicious and delicious.
Ingredients:
- several slices of white crisp bread, cut 1 cm thick;
- 1 tbsp. l olive oil;
- 6 medium sized eggs;
- 3 small bunches of leaf lettuce;
- large anchovy fillets in olive oil, drain and cut diagonally into pieces of 2.5 cm.
For the sauce:
- 1 small clove of garlic (crush);
- 1 large yolk;
- 1 teaspoon of Dijon mustard;
- 2 tbsp. l lemon juice;
- ½ teaspoon icing sugar;
- 150 ml of vegetable (olive) oil;
- salt and ground pepper.
Someone thinks that it is not easy to cook a restaurant salad with anchovies. The recipe at home is easy to repeat.
For croutons, preheat the oven to 180 ° C. Cut the crusts from the bread and tear the remaining into small pieces. Throw them in a bowl of olive oil. Put them on a baking sheet and bake for 5-7 minutes or until crisp and golden. Remove and let cool. Sprinkle lightly with salt.
Put the eggs in a pot of boiling water and cook for 8 minutes. Drain boiling water and fill with cold water. For the sauce, put the garlic, egg yolk, mustard, lemon juice, sugar and seasonings in a small bowl. Mix with an electric whisk, then slowly beat with butter to make a sauce.
Discard the outer lettuce leaves and tear the rest into small pieces. Wash and dry well, then place on 6 medium plates. Peel the hard-boiled eggs and cut them into quarters. Put 4 pieces of eggs on each plate on lettuce leaves, add anchovies and a few croutons. Sprinkle 1 tablespoon of sauce on each plate and serve immediately.
How to make a sandwich
This crunchy sandwich consists of just a handful of ingredients - sheep cheese, parsley and anchovies. What does it give? It is simple but very aromatic.
Ingredients for an anchovy sandwich:
- 2 cups Italian parsley (about 1 bunch), chop;
- 6 cloves of garlic, chop;
- ground salt and black pepper;
- 16 anchovies in oil;
- olive oil;
- thinly sliced cheese (approximately 8 slices);
- 4 small crunchy slices of bread for sandwiches, cut crosswise.
In a bowl, add parsley, garlic and a pinch of salt and pepper; mix well. Gently mix the anchovies and olive oil, starting with 1 ⁄ 4 cups of butter, and add more as needed to saturate the parsley (it should be shiny and moist, but not liquid). Allow 30 minutes to rest. When ready, distribute the slices of cheese on the lower halves of the buns, then pour a mixture of parsley with anchovies and cover with the second half of the bread.