For many people, anchovies are a delicious and healthy ingredient to add into a dish for extra flavor. This is because anchovies are a great source of Branched-Chain Amino Acids (BCAAs) , which are important for building muscle and supporting the immune system. BCAAs are also used as a protein supplement for strength training, and are not found in many other foods.

Not everyone is a fan of anchovies, which has led many people to shy away from them. However, despite its fishy reputation, anchovies are actually a healthy food. Anchovies contain a compound called DHA, which is an omega-3 fatty acid that has been shown to be beneficial to brain development and eye health. They also contain astaxanthin, a powerful antioxidant.

Anchovies are so commonly used for their health benefits and also for their taste that many people don’t know the nutritional value of this fish. For example, anchovies are rich in substances called omega 3 fatty acids that help prevent heart disease, and they also have high levels of vitamin B12, which is important for keeping your nervous system and your red blood cells working well.

A Quick Look

Anchovies are more than just a divisive pizza topping. They’re little, smelly, and highly delicious. These tiny, silvery fish are one of the most environmentally friendly seafood options, as well as being very healthy. Protein, healthful omega 3 fats, calcium, iron, and zinc are all abundant in anchovies. They are also rich in salt when cured. Anchovies are typically found cured in salt and then packaged in oil or salt, or blended into a paste, but they may be obtained fresh. They have a very pronounced salty, fishy, umami taste in this form. Most cats will want to make out with you once they’ve eaten them. This effect could not be replicated in people.


Opinions on pizza toppings have been divisive since the beginning of time… The anchovy, a smelly tiny fish, is used in pizza.

Anchovies are a salt-water fish that is tiny and oily. They are common in Mediterranean areas, but they may also be found in temperate salt seas all over the globe.

Anchovies are one of the most nutritious and sustainable fishes available, since they exclusively consume plankton and other tiny, newly born fish.

Although fresh anchovies are sometimes available, they are more usually seen preserved.

Anchovies are gutted and stored in huge containers thickly coated with salt shortly after being captured, and then allowed to cure for six to eight months. This method preserves and tenderizes the fish while also giving it the rich, salty, and strongly fishy taste that anchovies are known for.

Anchovies are packed in salt or oil after curing, or mashed into a paste.

Anchovies make their way onto the pizzas of individuals with specific palates at this stage.


Anchovies are small, silvery, and full of tiny hair-like bones when they’re fresh. They have a moderate taste and a pleasant fatty richness, similar to that of a sardine.

The majority of anchovies are cured before being packaged in salt or oil.

Salt-packed anchovies are usually packed after just the heads and tails have been removed, so there may be remnants of silvery scales and bones that have softened during the salting process.

Anchovies with a lot of oil are usually peeled and deboned, so they arrive in thin tiny fillets. They have a milder taste than anchovies packed with salt.

Both variants are rosy-rusty in color and have a strong taste. Cured anchovies have a punchy fishy salinity as well as the strong umami taste seen in aged cheeses and cured meats.

Although anchovy paste resembles pâté, it tastes like a million seas packed into one tube.

Nutritional Information

Five anchovy fillets (drained and canned in oil; approximately 20g) have 42 calories, 5.8 grams of protein, 1.9 grams of fat, and no carbs, fiber, or sugar. Calcium, iron, and zinc are all abundant in anchovies. They’re also rich in salt after they’re cured.

Anchovies are particularly high in omega 3 lipids. Omega 3s aid in the reduction of inflammation and the maintenance of the health of all body cells, particularly the fatty tissues of the eyes, brain, and nervous system.


Although fresh, frozen, and desiccated anchovies are available, you’ll most likely find them in one of three forms at local grocery shop, health food store, or gourmet food store: packaged in oil, packed in salt, or packed in a paste. Anchovies in oil or salt are generally sold in a can or jar, while anchovy paste is commonly sold in a tube, similar to toothpaste tubes.

The ingredients list, like with most packaged goods, will reveal the most about the product’s quality. Anchovy goods should only include anchovies, salt, oil, and sometimes vinegar in the case of anchovy paste.


Due to the preservation properties of salt, cured anchovy items in cans, jars, or tubes will likely have a long shelf life. Take note of the package’s expiry date and eat before it passes.

Many anchovy items are shelf-stable before being opened, unless otherwise stated on the label. Keep anchovies in an airtight container in the fridge once they’ve been opened, coated in either salt or oil, for up to two months.

Always refer to the packaging directions, since shelf-life and storage instructions may differ.


Cured anchovies may be consumed right from the jar, container, or tube.

Anchovies are also delicious spread with butter on crusty toast or a simple cracker. Some people like them on pizza, but they may also be mashed into salad dressings or tomato sauces to enhance flavor.

Prepare for a stampede if you have cats when you open your container.



With veggies disguised as spaghetti, this traditional Italian meal is given a new twist! Even anchovy skeptics will like the deep, umami taste that anchovies offer in this thick sauce.


olive oil (extra virgin) 3 tbsp thinly sliced garlic 7 can stewed tomatotes, diced 3 cloves anchovy fillets, canned/jarred 1 cup red pepper flakes (28 oz) 1 tablespoon capers, drained black olives, 3 tbsp 1/2 cup chopped parsley, loosely packed a half-cup of zucchini, sliced into noodles 1 pound parmesan cheese, seasoned to taste with salt and pepper


Time to Prepare: 25 minutes Time to prepare: 60 minutes Approximately 2-3 servings

Prepare the zucchini noodles first. To make zucchini noodles, cut the zucchini into thin ribbons using a vegetable spiralizer, a mandolin, or a basic vegetable peeler. Remove from the equation.

In a large pan, heat the olive oil over medium-high heat until it sizzles. Stir in the garlic for two minutes, or until fragrant. After that, mix in the anchovies, stewed tomatoes, red pepper flakes, capers, and olives. Bring to a gentle boil, then lower to a low heat and keep warm. Cook, stirring occasionally, for approximately 30-45 minutes, or until most of the liquid has evaporated and you’re left with a thick, chunky sauce.

Toss the zucchini “noodles” in the sauce to coat them. Season with salt, cracked pepper, and freshly grated Parmesan cheese, to taste.

Serve quickly while the food is still hot. Enjoy!


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Foods That Are Related

Anchovies have a long tradition of being used in cooking, and there are many recipes for anchovies, but here are some of the most interesting dishes and make the most of this tasty ingredient.. Read more about recipes with anchovy paste and let us know what you think.

Frequently Asked Questions

What can you do with anchovies?

Anchovies are a type of fish that is often used as a garnish or in sauces. They can be eaten raw, fried, or pickled.

Why are anchovies bad for you?

Anchovies are not bad for you. They are a good source of omega-3 fatty acids, which can be found in most types of seafood.

What is the best way to eat anchovies?

The best way to eat anchovies is to dip them in olive oil and then sprinkle with salt.

Related Tags

This article broadly covered the following related topics:

  • anchovies
  • anchovies nutrition
  • anchovy fish
  • anchovies health benefits
  • anchovies vs sardines
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