The health benefits of anchovies and how to cook them

You’ve probably eaten anchovies before, no matter how much you insist that these wonderful little fish are just not your scene. “Most people don’t realize they’ve eaten it in many dishes, the most obvious being the Caesar salad,” Sandy Davisnew york chef Roxo Events, told HuffPost. “Even commercial brands of Caesar dressing contain anchovies.”

But can such a small ingredient make a difference in a dish? Yes, let’s say the chefs. “They add the perfect umami exclamation point to so many dishes,” chef and TV personality André Zimmern mentioned.

“Anchovies are that ingredient that gives sauces a I do not know whatfrom puttanesca pasta to green goddess dressing to olive tapenade,” said Rick Mace, owner and executive chef of Tropical Smokehouse in West Palm Beach, Florida.

“They offer a deep salty flavor that can’t quite be replicated,” said Stephanie Barrett, executive chef at the Cambridge, Massachusetts restaurant. Alden and Harlowadding that anchovies can make a difference even if they only play a small part in a dish.

Robin SeldeChief Executive and Managing Partner of Marcia Selden Caterer, said using high-quality anchovies can “add incredible flavor without being fishy.”

Chicago Tribune via Getty Images

OK, sure, they don’t look so appetizing in the box. But we have tips to help you easily eat anchovies below.

Anchovies are delicious and Good for you

As delicious as anchovies are, it can be hard to believe they have a good nutritional story too. “It’s a fatty fish that contains omega-3 fatty acids EPA and DHA,” Registered Dietitian Nutritionist Amy Gorin says HuffPost. “Since 60% of the building blocks of the brain are made up of fat, it is essential to keep the brain supplied with DHA and EPA. Even better, these omega-3s are also great for heart health.

“As a nutritional wellness chef, I focus on foods that are right for you,” chef Marshall O’Brien says HuffPost. “Anchovies are a great example. They are a rich source of the B vitamins niacin, riboflavin, and vitamin B-12, which play an important role in energy production, digestion, and building cell membranes.

“Anchovies are carb-free and high in protein, healthy fats and iron,” said Miami’s Executive Chef Mikel Goikolea. Leku. “They help keep your vision, bones and cellular repair in harmony.”

To see?  Food with anchovies may look appealing.

Takanori Ogawa via Getty Images

To see? Food with anchovies may look appealing.

10 ways experts use anchovies in their cooking

  1. “I cook them in tomato sauce, like a puttanesca, until they almost dissolve. It imbues the dish with a mysterious longing and depth of flavor. – Karen Akunowicz, Fox and the Knife

  2. “For our signature onion dip, we use caramelized onions and garlic, then add anchovies, and that kicks the flavors through the roof.” — Stephanie Barrett, Alden & Harlow

  3. “I top the steaks with a tangy mustard sauce made with caramelized onions, sherry, parsley, thyme, mustard, lemon juice, two dried anchovies, butter, salt and pepper. . The anchovies melt into the sauce and combine with the browned bits loosened from the bottom of the steak pan. ― Amanda Frankeny, Registered Dietitian and Nutritionist

  4. “There is only one way to enjoy a good anchovy – plain, finished with superior extra virgin olive oil and a good crusty bread. Nothing beats this simple pleasure. – Mikel Goikolea, Léku

  5. “One of my favorite snacks is a rice cracker with a little mayonnaise, sauerkraut and mashed anchovies on top. It’s fire!” ― Brian Nasajon, Becher & Gray

  6. “For our ‘leche de tigre’ sauce, we mix anchovies with 24-month-aged parmesan cheese, Italian colatura sauce and lime juice. It is served with thinly sliced ​​raw fish, garlic crisps and basil oil. — Diego Oka, La Mar by Gaston Acurio

  7. “I use them in a tasty white clam pasta sauce. A great friend and amazing home cook once taught me his mother’s secret to this dish, and I’ve been making it this way ever since. The anchovies add so much unbeatable flavor to the sauce. — Robin Selden, Marcia Selden Catering

  8. “I mash them up and combine them with hearts of crispy lettuce and aged Parmesan cheese to create an amazing Caesar salad.” — Federico Tischler, well fed

  9. “I sauté them with vegetables and add them to the salsa verde.” – Demetrio Zavala, Solstice

  10. “I serve them over freshly roasted peppers in olive oil, in tonnato sauce and in anchoïade, a lukewarm anchovy sauce. I also use them on pizzas, as a topping on buttered bread, or in pasta with lots of parsley, olive oil, and toasted breadcrumbs. -Andrew Zimmern

How to learn to like anchovies

According to many experts, you can definitely grow to love anchovies more. Some suggest slipping anchovies into the food, as long as you know the dietary restrictions and food sensitivities of your guests. “When I’m cooking at home, I hide ingredients like anchovies, onions and fish sauce, and I don’t let my daughter know what delicious ingredients she’s eating,” said Adam Polisei, business chef at Top Tier Brands.

Or you might want to try a culinary persuasion. “If someone is opposed to anchovies, I ask them if they like miso paste or Parmigiano-Reggiano,” said Karen Akunowiczchef and owner of Fox & the Knife in Boston.I try to bridge the gap by offering other delicious and familiar ingredients that give umami chills, as well as that delicious deep salty flavor that elevates a dish and keeps us coming back for another bite.

And, if whole anchovy fillets just weren’t happening, she suggested “weakening up the goodness of the fish by starting with Asian fish sauce or its Italian equivalent, colatura sauce. Then move on to anchovy paste or the funky roman condiment garum. You will garnish your Caesar salad or your pizza with small fish in no time.

Sergio Chamizo, Executive Chef of Miami’s Mareva 1939, offered a parting thought: “After you try them for the first time, they will stay in your pantry for the rest of your life.”

The most popular brands of anchovies

Here are some brands that come in the form of *chef’s kiss* recommendations.

Agostina Recca: “It’s a Sicilian brand that I really like,” said Christian Chirino, executive chef of TUR kitchen in Coral Gables, Florida.

Hundred : “When I use canned anchovies, that’s my brand,” Akunowicz said.

Don Bocarte: “This brand has great quality,” Tischler said. Chamizo also recommended it: “They are delicate, creamy and will melt in your mouth.”

Ortiz: “I like being able to see what they look like in the pot,” Selden said. “They have the right amount of meat, are just salty enough, and aren’t fishy at all. I’ve tried different ones that are cheaper, but they don’t compare.

Nettuno: “I buy from Nettuno Company in Cetara, Italy, a place I’ve visited many times,” Zimmern said. It is still the oldest and best producer of artisanal anchovies in Italy.

Scalia: This brand is a favorite of Chef Oka.

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