Why Anchovies Are Actually Awesome
Do you like anchovies?
If you’d asked me two days ago I would have said, “Ew, absolutely not.” The thing is though, until yesterday I hadn’t actually even tried anchovies.
I tried sardines straight from the can once and thought they were extremely salty and disgusting.
Anchovies and sardines are two of those foods that you automatically assume you don’t like — whether you’ve tried them or not — and a lot of the time you’re probably right.
However, after reading an article in Men’s Health this week (no I don’t have any shocking news to share), I decided to give anchovies a try.
The article detailed how despite their slimly texture and somewhat unpleasant smell, these small, salty fish are actually quite delicious when incorporated appropriately into dishes. They contribute an umami (savory) flavor to food.
Better than just being edible though, these oily fish are packed full of Omega 3 fatty acids, essential for heart health. They’re also high in protein, low in mercury (a highly toxic metal) and relatively inexpensive compared to other sources of Omega 3 fatty acid, like salmon.
Anchovies are a key ingredient in the classic Italian dish Spaghetti alla Puttanesca.
Most recipes call for a tin (2 oz) of anchovies, which ends up adding about 13-16 grams of protein. Add that to the 7 grams of protein per serving from whole wheat pasta, and you’ve got yourself an incredibly balanced meal.
This week my man and I are housesitting for our friends in their incredibly awesome Hollywood Hills pad, while they enjoy a two-week trip to Italy.
Coincidentally, it was one year ago this month that we took our first trip to Italy.
Last night we figured, we may not be jet-setting to Capri this week, but we could certainly still recreate the romance of our trip with a lovely dinner here overlooking the city.
It’s no Amalfi Coast, but it’s pretty gorgeous none the less.
- 4 oz. Whole Wheat Pasta
- 1 tin (2 oz) Anchovies
- 12 oz. can Tomatoes, diced
- ½ C. Cherry Tomatoes, halved
- ¼ C. Fresh Oregano, chopped
- 2 Cloves Garlic, minced
- 2 T. Black Olives, chopped
- 1 T. Capers
- 1 T. Extra Virgin Olive Oil
- Salt & Pepper to taste
- Fresh Grated Parmesan (optional topping)
- Cook pasta according to package directions.
- Heat olive oil over a medium high flame and saute garlic and anchovies for about 3-5 minutes until anchovies disintegrate.
- Add the remainder of the ingredients and simmer for about 10 minutes.
- Pour sauce over pasta and sprinkle with parmesan.
- Enjoy with a lovely green salad and my version of a classic Italian Spritz!
The meal turned out pretty great, and unlike when I was in Italy, I felt confident that I wasn’t blowing my whole week of healthy eating and exercise on one bowl of pasta.
Maybe it was the view, maybe it was the wine, maybe it was the Puttanesca but I have to say, I now think anchovies are pretty awesome.
Try my version of an Italian Spritz with this recipe: Whit’s Spritz >>
Arman @ thebigmansworld says:
Haha, two of my favourite seafood- I legit ate sardines with dinner tonight! A tad of sardines on a pizza or mixed in pasta gives it that delicious salty taste!
Whitney English says:
No way! I could use a lesson in adventurous eating from you :)
Liz @ I Heart Vegetables says:
I’ve never actually tried them! (I’m a vegetarian so I guess the most I’ve ever had was when they were in a caesar dressing back in my non-vegetarian days haha) but I’ve heard that they really make a dish come alive! I wish there was a good veggie substitute!
Ashley @ A Lady Goes West says:
I really do like anchovies and sardines … honestly any type of fish or seafood is delicious to me. In fact, I had an awesome salad the other day with the Spanish kind, which are called boquerones. People get nervous around things that sound fishy, but they go down pretty smooth. :) That’s pretty neat you guys are housesitting. Enjoy!
Heidi says:
I’ve never had sardines (that I know of) but I do like anchovies in pasta sauce like puttanesca or just one or two in a regular sauce to give it some extra depth of flavor. I love how they cook down to nothing so you don’t even realize you’re eating them. Speaking of them gives me flashbacks to No Anchovies …mmmmm
Whitney English says:
No Anchovies is the best! #beardown :)
Caroline Kaufman says:
Your photo is making my mouth water! I might have to make this exact dinner tonight – complete with cherry tomato salad and piece of toasty garlic bread :) I like anchovies too, but I’ve never cooked with them at home. Thanks for inspiring me!
Deborah @ Confessions of a Mother Runner says:
Anchovies huh? I don’t know about that but your pasta looks great. I think I’ve only had anchovies in Caesar salad when I couldn’t see them :)
Whitney English says:
Not to worry – you can’t see them in here either! They disintegrate into the sauce when you saute them. So good, not at all fishy :)
Whitney English says:
I promise they’re good…at least in this recipe :)
Mariam Bandarian says:
Hi Whitney,
Lately, I’ve wanted to give sardines and anchovies a try because I’ve heard how healthy they actually are. This recipe kind of excites me , ha! I guess sautéing the little guys with garlic masks their strong flavor. Will be giving this recipe a try!
Whitney English says:
Do try! This recipe does not taste fishy at all. Salty, yes, but in the best way possible.
Lauren @ The Bikini Experiment says:
My boyfriend loves them, but I haven’t been able to take the plunge and try the yet!
Dale Janee says:
I have to be honest I have never tried anchovies and don’t like fish or how they look kinda hairy. But my husband LOVES them and always orders them on his pizza at the Italian place we go in Zurich. :) I just showed him your post and he said he’s going to make that pasta recipe you posted (since he’s the cook in our house). So thanks to you I may be trying them whether I want to or not. hehe ;)
xoDale
Whitney English says:
I hope you like them!! Let me know how it goes :)
Camille says:
I had a change of heart for sardines recently when watching an episode of Good Eats. Alton Brown called them “brislings” or something like that to make it sound more less gross and more exotic. Great post, Whitney!
Mega says:
Didn’t know that we can benefit so much from anchovies! I will have to try this recipe tonight and I’ve been wanting to cook a simple but healthy pasta meal because of my cravings.
Whitney English says:
Yes! Hope you enjoy :)
Bound for Style says:
Love this post Whitney!
Whitney English says:
Thank you! xo