Anchovy is a small, saltwater fish that belongs to the Engraulidae family. They are usually found in the Mediterranean Sea, the Black Sea, and the Atlantic Ocean. 100 G of Anchovy (Cooked) contains 210 calories.
Anchovy is a good source of protein, omega-3 fatty acids, vitamins, and minerals. 100 g serving of cooked anchovy can provide 20 g of protein, 2.2 g of omega-3 fatty acids, and 36% of the recommended daily intake of vitamin D.
In this article, we will look at the nutritional information, cooking methods, health benefits, storage tips, and possible side effects of eating anchovy, and explore some delicious anchovy recipes from around the world.
What are Anchovy?
Anchovy is a small, oily fish that has a slim and pointed shape. They are typically green in color and are known for their strong flavor and pungent smell. Anchovies are commonly used as an ingredient in various dishes like pizzas, salads, and pasta sauces. There are more than 140 different species of anchovy, and they are found all over the world in saltwater oceans, seas, and estuaries. Anchovies are usually harvested in the spring and summer months when spawning takes place, and they are commonly preserved through the process of salting, smoking, or pickling. Anchovies have been consumed by humans for thousands of years and were popular among the ancient Greeks and Romans.
Anchovy is a highly nutritious food that offers a variety of health benefits. A 100 g serving of cooked anchovy contains approximately 210 calories, 20 g of protein, 2.2 g of omega-3 fatty acids, and 36% of the recommended daily intake of vitamin D. Anchovy is also a rich source of other essential vitamins and minerals, including vitamin B12, niacin, riboflavin, vitamin E, phosphorus, and selenium. Additionally, anchovies are low in carbohydrates and contain no sugar or fiber. While anchovies are a healthy food choice, it is important to consume them in moderation as they are high in sodium, with a 100 g serving of cooked anchovy containing approximately 1470 mg of sodium.
How to Cook Anchovy
Anchovy can be cooked in a variety of ways depending on personal preference and the dish being prepared. They can be grilled, fried, baked, or even eaten raw. When cooking anchovy, it is important to keep the cooking time short to prevent the fish from becoming tough and dry. One popular method of cooking anchovy is to fry them in olive oil and garlic, which gives them a crispy texture and a delicious flavor. Anchovy is also commonly used as a pizza topping or added to pasta sauces for additional flavor and nutrition. When purchasing fresh anchovy, it is important to ensure that the eyes are clear and the gills are bright red in color. Fresh anchovy should also have a fresh sea smell and firm flesh.
Health Benefits of Eating Anchovy
Eating anchovy can provide a variety of health benefits due to its rich nutritional content. Here are some of the potential health benefits of consuming anchovy: - Promotes heart health: Anchovy is an excellent source of omega-3 fatty acids, which can help lower cholesterol levels, reduce blood pressure, and reduce the risk of heart disease. - Boosts brain function: The omega-3 fatty acids found in anchovy can also support brain function and help reduce the risk of cognitive decline.
Anchovy Recipes
Anchovy can be used in a variety of dishes, from pizza to pasta to salad dressing. Here are some delicious and easy-to-make anchovy recipes: - Spaghetti with Anchovy Sauce: Cook spaghetti according to package instructions. In a pan, heat 1/4 cup of olive oil and sauté garlic until fragrant. Add 1/4 cup of chopped anchovy fillets and cook for 1-2 minutes, until the anchovy has broken down. Add the cooked spaghetti to the pan and toss to coat with the anchovy sauce. Serve hot. - Caesar Salad with Anchovy Dressing: In a blender, combine 1/4 cup of olive oil, 1/4 cup of lemon juice, 2 garlic cloves, 2 anchovy fillets, and 1/4 cup of grated Parmesan cheese. Blend until smooth, then season with salt and pepper to taste. Toss the dressing with chopped romaine lettuce, croutons, and additional Parmesan cheese.
Where to Buy Anchovy
Fresh anchovy can be purchased at local seafood markets, specialty groceries, and some supermarkets. Canned or jarred anchovy can be found in the canned fish section of most grocery stores. When purchasing canned anchovy, it is important to check the expiration date and inspect the can for dents, bulges, or other signs of damage. Anchovies are also available for purchase online through a variety of retailers.
Anchovy Dishes from Around the World
Anchovy is a versatile ingredient that is used in many different cuisines around the world. Here are some delicious anchovy dishes from around the world: - Boquerones en Vinagre (Spain): This dish consists of marinated anchovy fillets that are typically served as a tapa (small appetizer) in bars and restaurants throughout Spain. - Bagna Cauda (Italy): This traditional Italian dish is made with anchovy fillets, garlic, butter, and olive oil, and is usually served warm as a dip for vegetables and bread.
Possible Side Effects of Eating Anchovy
While anchovy is generally considered safe to eat, there are some potential side effects to be aware of. These include: - High sodium content: As mentioned earlier, anchovy is high in sodium and should be consumed in moderation, especially for those on a low-sodium diet. - Allergic reactions: Some people may be allergic to anchovy or other fish, which can cause symptoms such as hives, itching, and difficulty breathing.
Anchovy vs Sardines: Which is Better?
Both anchovy and sardines are small, oily fish that are packed with nutrition. While both are healthy foods, there are some differences between the two. Anchovy is higher in protein, vitamin D, and omega-3 fatty acids than sardines, but it is also higher in sodium. Sardines, on the other hand, are lower in sodium and high in calcium, making them a good choice for bone health. Ultimately, the choice between anchovy and sardines comes down to personal preference and nutritional needs.
Anchovy Storage Tips
Fresh anchovy should be consumed within a day or two of purchase and should be stored in the refrigerator at or below 40°F. Canned or jarred anchovy can be stored in a cool, dry place for up to one year, but once opened, they should be refrigerated and used within a few days. To maximize the shelf life of fresh or canned anchovy, it is recommended to store them in an airtight container or freezer bag in the freezer for up to six months.
Anchovy is a small, oily fish that is rich in protein, omega-3 fatty acids, vitamins, and minerals, and can provide a variety of potential health benefits when consumed as part of a healthy diet.
5 FAQ About Cooked Anchovies
1. What is the nutritional value of cooked anchovies?
A serving size of 100 g of cooked anchovies contains 210 calories, 22 g of protein, 14 g of fat, and 0 g of carbohydrates. It is also a good source of omega-3 fatty acids, iron, and calcium.
2. How are cooked anchovies typically prepared and served?
Cooked anchovies are commonly used as a topping on pizzas, salads, and pasta dishes. They can also be mashed into a paste to make sauces or spreads, or eaten on their own as a snack.
3. What are the health benefits of eating cooked anchovies?
Eating cooked anchovies can provide a range of health benefits, including boosting heart health due to their high levels of omega-3 fatty acids, improving bone density due to their calcium content, and supporting overall wellbeing through their protein and vitamin content.
4. Are there any potential risks associated with eating cooked anchovies?
Cooked anchovies are generally safe to eat, but may pose a risk for people with allergies to fish. Additionally, some sources suggest that consuming large amounts of anchovies may lead to mercury toxicity, though this risk is generally low for most people.
5. Where can cooked anchovies be purchased?
Cooked anchovies can be purchased at most grocery stores, fish markets, and specialty food stores either in canned or jarred form.