Anchovy

Anchovy: Nutrition, History and Cooking Guide

Anchovies — primarily Engraulis encrasicolus in the Mediterranean and Engraulis ringens in the southeastern Pacific — are small, oily, schooling fish with an enormous global culinary and historical footprint disproportionate to their modest size. The Roman garum — the fermented fish sauce that was the most ubiquitous condiment in the Roman world — was made predominantly from anchovies. The tradition of salt-curing anchovies continued through the medieval and Renaissance periods and remains central to the cuisines of southern France, Spain, and Italy. The term "umami" — the fifth basic taste of savoury depth — is essentially a description of what a well-cured anchovy contributes to food. In Italy, bagna cauda (a warm anchovy and garlic dipping sauce from Piedmont), puttanesca sauce, and pizza topping all rely on anchovy. Worcestershire sauce, Caesar salad dressing, and numerous British condiments use anchovy as a background flavour. In Southeast Asia, anchovy — preserved as dried ikan bilis — is a fundamental flavouring ingredient.

Nutritional Value of Anchovy

Anchovies provide 131 kcal and 20.4 g of protein per 100 g, with 4.8 g of fat. They are an excellent source of omega-3 fatty acids, calcium (particularly canned or salt-cured anchovies where the bones are soft and edible), B12, niacin, and selenium. Salt-cured anchovies are high in sodium — one of the most sodium-dense foods available — which is a consideration for those managing blood pressure.

Health Benefits of Anchovies

Anchovies are nutritionally potent relative to their size. Their omega-3 content supports cardiovascular and brain health. The calcium from their edible bones is highly bioavailable. B12 supports neurological function. Their small size low in the food chain means they accumulate minimal mercury, making them safer than larger oily fish for regular consumption. Anchovies are also an extremely sustainable fish — fast-reproducing and abundant.

How to Select and Store Anchovies

Canned anchovies in oil are widely available and keep for up to a year unopened. Once opened, transfer to a small jar with oil, refrigerate, and use within a week. Salt-packed anchovies in jars require rinsing before use and keep refrigerated for several months. Fresh anchovies are rarely available in Britain but are eaten fried or marinated in Spain and Italy.

How to Cook with Anchovies

Anchovies dissolve almost completely in hot oil or butter, becoming invisible in the finished dish while contributing deep savoury complexity. Fry a few fillets in olive oil with garlic as a sauce base for pasta, vegetables, or meat braises. Add to tomato sauce for pasta puttanesca. Lay on pizza with olives. Mash into butter for a compound that melts magnificently on grilled steak or vegetables. The key is restraint — two or three fillets transform a dish; too many make it taste of fish rather than depth.