Anchovies: Tiny Umami Powerhouse Rich in Omega-3, Calcium, Iron & Complete Protein

Anchovies are small forage fish (family *Engraulidae*) commonly salt-cured, packed in oil, salt or as paste. Curing enzymatically breaks down muscle proteins → free amino acids + nucleotides (IMP) that intensify **umami**.

| | Amount | %DV | |---|---|---| | Calories | ~60 kcal | — | | **Protein** | 8.0 g | 16 % | | **Fat** | 2.5 g | 3 % | | – EPA + DHA | ~550–650 mg | — | | **Sodium** | 900–1100 mg | 39–48 % | | Calcium* | 70–90 mg | 7–9 % | | Iron | 1.2 mg | 7 % | | Vitamin B12 | 1.4 µg | 58 % | | Selenium | 12 µg | 22 % | *Bone-in fillets; boneless may supply less calcium.

- **Omega-3 (EPA/DHA)** support heart, brain & anti-inflammatory pathways. - **Complete protein** with all essential amino acids in small portion size. - **Micronutrients:** calcium (bones), iron, selenium & B12 for blood, antioxidant enzymes and nerve function. - **Umami intensity** allows salt reduction (replace some salt with minced anchovy for depth). - Small, short-lived forage fish typically accumulate **lower mercury** than large predatory species.

- **High sodium** (curing): rinse or soak briefly in milk/water to moderate; adjust added salt elsewhere. - **Histamine formation** possible in poorly handled canned fish—discard if off odor (sharp, ammonia, strong rancid). - **Purines**: moderate intake for individuals with gout (can raise uric acid). - Fish / seafood **allergen**: avoid if allergic; anchovy paste in dressings (Caesar) can be hidden source. - Oil-packed varieties add extra calories; salt-packed need desalting before use.

- **Flavor base:** Melt chopped fillets in warm olive oil with garlic & chili → forms savory backbone for pasta sauces (puttanesca), sautéed greens or roasted veg. - **Dressings:** Mash into vinaigrettes (Caesar, bagna cauda) to enhance depth without overt fishiness. - **Compound butter:** Anchovy + lemon zest + parsley for steak, mushrooms or steamed vegetables. - **Umami booster:** Dissolve a fillet into tomato sauce, legumes, or braised cabbage to reduce need for added salt/cheese. - **Paste & fish sauce synergy:** Combine a touch of anchovy paste with fish sauce for layered savory notes.

- For salt-packed: rinse, soak 5–10 min (if very salty), split & remove backbone. - Pat dry before sautéing to minimize spatter. - Add early to hot fat so fillets **dissolve** and leave no visible pieces. - For salads: mince finely with capers & herbs to create a seasoning mince.

Anchovy stocks vary by region (e.g., Mediterranean, Peruvian). Choose **responsibly managed fisheries (MSC or equivalent)** and diversify seafood choices to reduce pressure on any single forage species. Buying anchovies in recyclable glass or tins and using the packing oil (in dressings) minimizes waste.

Unopened tins/jars: pantry cool & dark until *Best Before*. After opening, transfer remaining fillets to a clean jar submerged in oil; refrigerate **up to 2 months**. Anchovy paste tubes keep refrigerated several weeks after opening (cap tightly). Freeze excess fillets in oil in small portions (silicone tray).

✔︎ Dense source of omega-3s, protein & micronutrients ✔︎ Powerful umami enabling salt reduction ✖︎ High sodium & potential histamine; choose sustainable sources & use moderately.