Anchovy

Definition

Small fatty fish from the Engraulidæ family, very rich in omega-3 and calcium. Traditionally consumed salted, marinated, or in fillets in Mediterranean cuisine.

How it works

Anchovy is a small fish living in schools in Mediterranean and Atlantic waters. Its small size means it accumulates fewer pollutants than large predator fish. Rich in marine omega-3, calcium, and iodine, anchovy offers exceptional nutritional density. Traditionally salted for preservation, anchovy can also be consumed fresh, grilled, or marinated in vinegar.

Role

Concentrated source of omega-3, calcium, and iodine for bone, cardiovascular, and thyroid health.

Examples

• Grilled fresh anchovy
• Traditional salted anchovy
• Anchovy marinated in vinegar
• Anchovy fillets in olive oil

Recommendations

Consume anchovy 2 to 3 times a week in moderate portions (25 to 50g). Rinse salted anchovy before consumption to reduce sodium intake. Prefer marinated or olive oil-coated anchovy over brined canned anchovy.

Key takeaway

Anchovy is the most nutrient-dense Mediterranean small fish.

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