Anchovies: benefits and harm to the body

Recently, the gastronomic culture of the CIS countries has been systematically enriched with overseas delicacies. Moreover, some of them immediately become a familiar part of the diet of our fellow citizens. That is how, swiftly and confidently, anchovies appeared on our table - small but very useful inhabitants of the seas and oceans. These small fish have long become an integral part of world cuisine. In different countries, delicious dishes are prepared from them. In India and China, anchovies have long become a tourist attraction of national cuisine. Caribbean residents also like to feast on dried or dried seafood. In Europe, this delicious fish takes pride of place in the menu of the best restaurants.

By the way, from this modest-looking small fish, you can cook a lot of healthy dishes with an exquisite taste. But before you get acquainted with the best recipes of famous chefs, you should first learn about the features and useful properties of anchovies.

What does anchovy look like and where is it found?

Anchovies belong to the family with the same name, but are representatives of the herring fish detachment. These marine inhabitants have a rather modest appearance: a long, thin body does not exceed 20 cm in length. It is covered with large scales of a grayish hue with a blue tint, which is very easy to separate when touched. Small teeth are arranged in a row on both jaws.

A characteristic feature of anchovies is the vertical position of the head. If you look at the fish from the side, it seems that it is specially “posing”, the picture in profile is so perfect. Despite the modest body size, this small fish has a huge mouth, the line of which extends far beyond the boundaries of the eye. It is for this key feature of anchovies that can be easily distinguished from other small fish. Another distinguishing feature is the ellipsoidal shape of the eggs. By the way, anchovies actively breed from May to early autumn, sweeping up to 25 thousand eggs at a time, which is a lot for such a small fish. True, it is the fertility of these fish that is attractive to marine predators.

Nutrition

The anchovy diet is small plankton, which they capture with their open mouths when moving. Food ingested in the mouth is filtered out in the gills.

Habitat

Anchovies are not particularly demanding on living conditions, feeling comfortable in the coastal areas of the Mediterranean Sea and in the North Atlantic. This species of fish is found in almost all water basins of the planet, and some subspecies live even in fresh rivers.

Anchovies prefer flocking because they feel more confident in a large group. Single individuals quickly become the prey of large fish, dolphins, cephalopods. Do not mind eating delicious fish and seagulls, as well as other birds.

Important: anchovies do not belong to marine centenarians: their life expectancy is only 3-4 years.

Kinds

Perhaps for some the name of this small fish may seem exotic. In this case, it can be called simply - hamsa, since both species of fish are connected by family ties to a herring. It was from their close relative that the anchovies and hamsa took flexibility, meatiness and silver color. In total, more than 15 species of anchovy fish are known, but only eight of them are most common in coastal temperate waters:

1. Californian. It is found in the eastern part of the Pacific Ocean. This subspecies is distinguished by larger sizes, as well as a love of the deep sea. Often it lives at depths of over 300 m.
2. Australian. Lives on the southern shores of New Zealand and Australia.
3. Japanese. Widely distributed in the waters of the Japanese and Yellow Sea. They are engaged in its fishing on Sakhalin off the southern coast of the Sea of ​​Okhotsk.
4. Silver. It lives mainly along the east coast of the USA.
5. Cape. Mostly lives in the warm Atlantic waters along the shores of South Africa.
6. Peruvian. The most numerous species of commercial fish on our planet. His favorite place of residence is the coastal zone near Peru and northern Chile.
7. Argentinean. It is found in the western Atlantic. This type of fish is the main food source for hake and mackerel.
8. European (hamsa). Got the most widespread in our hemisphere. This species massively populates the waters of the Black, Azov and Mediterranean Sea, and in the warm season it is often found even off the coast of Norway.

In Russia, anchovies are fished in the Sea of ​​Azov, Black and Baltic.

Anchovies are considered one of the most valuable types of commercial fish, since the fat content of their meat is almost 30%. The Azov subspecies is considered the record holder in terms of fat content. It is he who is valued above the rest since ancient times.

Interesting fact! Anchovies are not always used for gastronomic purposes. So, the Peruvian species goes to the processing of flour for livestock feed, and the Japanese is used as a bait for the extraction of tuna.

What is the difference between anchovies and sprats

Only a true connoisseur of commercial fish can distinguish sprat from anchovy by external signs, these two representatives of the sea depths are so similar. But their taste is very different. Therefore, it is very important when choosing fish products not to make a mistake that can ruin an already prepared dish.

To avoid such an unpleasant situation, you need to remember the characteristics by which it will be easy to distinguish anchovies from sprats:

1. The sprats or kilka, as the inhabitants of the Black Sea coast call this fish, the lower jaw protrudes forward. Anchovy does not have such a sign. But the structure of his head is the same as that of a shark, especially considering the size of his mouth.
2. Sprat lives in desalinated and slightly saline reservoirs. Anchovy is a native inhabitant of the seas and oceans. It only occasionally gets into rivers.
3. The sprat got its name due to scales resembling a keel. The body of the anchovy is covered with large smooth scales.
4. Two fish also differ in the set of taste characteristics, since they have a different composition of fats and percentage of fat content. In this regard, anchovies are leading. To preserve the unique taste, they are salted in oil without adding spices, and the sprats are cooked in tomato and seasonings.

Composition and calorie content

Anchovy meat is rich in protein. Therefore, it can compete with animal meat in nutritional qualities. But carbohydrates in fish are completely absent, which makes it a valuable product for diet food. Fresh anchovy meat contains a complete set of elements important for humans:

1. Vitamin A or retinol is an essential building material for the skeletal system. This fat-soluble component slows down the aging process and has a positive effect on the genital area.
2. The complex of vitamins of group B is presented in the composition of anchovy meat in almost complete composition. These substances regulate the process of hematopoiesis, activate brain activity, positively affect the state of the nervous and immune systems.
3. Vitamin E (tocopherol). This powerful antioxidant cleanses the body of toxic products, promotes the absorption of retinol, and also stimulates the production of sex hormones in both sexes.
4. Vitamin K prevents blood clots by regulating blood coagulation.
5. Vitamin D provides strength to muscles and joints.It is necessary for children for the full growth and development of the bone skeleton.
6. Omega polyunsaturated fatty acids are extremely important for the normal functioning of the immune system.
7. Amino acids, including essential ones, ensure the normal functioning of the digestive system and nervous system.
8. Minerals In the anchovy fillet, a large number of macro- and microelements are present. Among the vital substances contained in small fish meat are iodine, magnesium, phosphorus, selenium, iron, zinc and even more than a dozen useful minerals.

Of course, such a unique composition is very valuable for human health. Therefore, nutritionists strongly recommend including dishes from this fish in the diet of sick people and those who do not complain about health. Given that the calorie content of this valuable seafood is 135 units, such dishes can be safely included in the diet for people who are losing weight.

Note: although the energy intensity of the product is considered relatively high, almost half (55 kcal) is the energy cost that animal fats give to the body.

Why anchovy is good

General benefit

As can be seen from the description of the composition, anchovies are not only nutritious, but also extremely healthy. Therefore, even the episodic appearance of this small fish on the menu will favorably affect the well-being of a person of any age. Fish delicacy is especially useful for elderly people and children, athletes and diabetics. Those who are undergoing rehabilitation after a serious illness or operation should definitely include anchovy dishes in the menu.

The presence of such a nutritious fish product in the diet will become a reliable source of vitamins and mineral supplements. The benefits of anchovy meat for the body are priceless, because its unique composition formula causes a whole range of useful actions:

• cleans of toxins and toxins;
• improves cardiac activity;
• reduces the concentration of "bad" cholesterol in the blood;
• helps to reduce weight without exhausting diets;
• provides strength of the bone apparatus and teeth;
• increases the protective properties of immunity;
• prevents eye diseases;
• regulates lipid metabolism;
• increases potency;
• has pronounced anti-inflammatory properties;
• positively affects the work of the endocrine and nervous system;
• promotes normal digestion;
• activates cellular metabolism, and this stimulates tissue regeneration;
• increases mental abilities, which is very important for the development of children.

Scientists believe that the rational use of anchovies can be a reliable preventive measure against oncology.

In a word, small anchovies can be of great benefit to any person, if cooked properly. The fact is that this fish should not be salted, since the popular spice robs it of most of its useful components.

But the main useful quality of this small fish is its high nutritional value and fast assimilation by the body. Dishes from anchovies do not cause a feeling of heaviness, and almost all substances in the composition are quickly absorbed by the intestines.

Now we should separately dwell on what benefits anchovies can bring to people of different ages and gender.

For women

A diet with the inclusion of dishes from anchovies will bring invaluable benefits to the female body. Firstly, the content of polyunsaturated acids and a complex of vitamins will ensure the normal production of sex hormones, which is especially useful during menopause. For young girls, a small fish is useful in that it can normalize the menstrual cycle and reduce pain during this period.

We must not forget about the presence of selenium and other components that protect the skin from the negative effects of the sun and the environment.The use of anchovies will prevent the appearance of premature wrinkles, will help to maintain external attractiveness for many years. To this, it is worth adding that the high content of iodine in fish meat will prevent the development of thyroid gland pathologies, which are more common in the fairer sex.

For men

Scientists have found that a 100-gram serving of anchovies contains 36 micrograms of selenium, an element that affects not only the state of the cardiovascular system, but also the health of the reproductive system. The constant presence of this mineral in food will help prevent the development of prostate cancer. In addition, protein-rich fish fillets are essential for athletes to build muscle. Anchovies contain components that increase potency, which is also very important for the stronger sex. If you include dishes from this fish in the menu at least twice a week, such nutrition will positively affect your working capacity and emotional state.

During pregnancy

Paradoxical as it may seem, with severe restrictions on the diet of pregnant women, doctors are allowed to eat anchovies. This loyal attitude of doctors to small marine inhabitants explains by the fact that, because of their short life expectancy, they simply do not have time to accumulate heavy metals, in particular mercury. Of course, expectant mothers should eat boiled or baked fish, while respecting moderation. For example, to support the health of the woman herself and the unborn baby, it is enough to include anchovy dishes twice a week in the menu.

When breastfeeding

Nursing mothers, fearing to harm the baby, are very sensitive to their own nutrition. Indeed, together with milk, the baby should receive only everything that is useful for its growth and development. In this crucial period, a growing organism needs a high-quality “building material” that is contained in fish products. If you cook steamed dishes from anchovies, then such a diet will be useful for both mother and child. But there is still no need to eat smoked or salted fish, as well as abuse it. Since anchovies have a high fat content, this can cause constipation in the baby. But the presence of vitamin and mineral supplements in the fish delicacy will only contribute to the harmonious development of crumbs.

For kids

For the younger generation, anchovies are not just useful, but extremely necessary. The unique formula of their composition will ensure the proper development of the skeletal system and mental abilities, reduce the risks of poor ecological environment, and strengthen the immune forces. It is no coincidence that it is anchovies in different forms that give children in preschool and school educational institutions. This fact once again proves that a small sea fish is completely safe for children's health. It can be given even to young children as a complementary food. Anchovies are especially useful for children with a lack of body weight. The optimal norm for baby food is 200 g of fish product, which is equivalent to about a dozen fish.

When losing weight

Despite the high fat content and a high percentage of protein, anchovies help fight obesity. The fact is that thanks to proteins, even a small portion of anchovies causes rapid saturation. Therefore, the desire to eat too much simply disappears, and unnecessary calories do not enter the body. True, when consuming salted, dried and smoked fish, thirst intensifies. As a result, a losing weight person consumes a lot of fluid, which fills the body's tissues. The result of such a diet is swelling and weight gain. Therefore, in everything you need to observe the measure, then anchovies, as part of the diet, will become a powerful incentive for self-healing of the body.

Are dried anchovies useful?

Dried fish is a favorite treat for fans of a foamy drink. But dried anchovies in terms of food quality deserve the status of an independent dish. With their participation, you can cook a lot of nutritious dishes: the product goes well with vegetables, olives, croutons.

Dried fish is often part of the original sauces, complemented by second courses. Moreover, in terms of useful properties, such a product is not inferior to fresh meat of anchovies. Minerals, vitamins and omega acids are completely preserved in it. True, the taste of the delicacy directly depends on the size of the fish: the smaller it is, the tastier the snack. Some gourmets compare dried anchovies with seeds, which are imperceptibly eaten in large quantities. But such a product cannot be a substitute for a full-fledged fish dish. Therefore, it is better to cook anchovy fillets in the oven, fry or stew.

Harm and contraindications

The only contraindication for eating anchovies may be individual intolerance. In other cases, this fish product is absolutely safe if it meets the quality standards, and is also properly stored and eaten in reasonable quantities.

To eliminate the risk of undesirable consequences, you must adhere to the following rules:

1. Do not abuse salted and dried anchovies, especially in combination with beer, if you drink it in unlimited quantities. Such a combination can lead to edema and allergic reactions.
2. Also dangerous are parasites, which often settle in the body of small fish. Proper cooking or freezing will help prevent infection.
3. Salted anchovies can be harmful. Therefore, to remove excess sodium, they must be soaked before use for half an hour.
4. A potential threat is domoic acid - a powerful neurotoxin that leads to severe forms of poisoning. This substance accumulates mainly in the intestines of fish. Therefore, in no case should you eat whole anchovies.

What can be cooked from anchovies: recipes

Almost any dish can be prepared from anchovy fillet: fry and boil, stew and pate, smoke and use for filling pies. Although this fish product is not so popular with us, it is in high demand in European cuisine. For example, the British invented their famous Worcester sauce thanks to these small fish. Italians and Spaniards love pastries with fish filling, and in Sweden with anchovies they cook casserole with fried potatoes and onions.

The Americans have also contributed to the culinary diversity: they make canapes and sandwiches with nutritious fish. By the way, it was the Americans who created the Caesar salad recipe with anchovies, which has conquered the whole world. One of the original versions of the sauce for the famous dish is given below.

Caesar salad dressing

In this world-famous dish, the main role is played by sauce, which is both an ingredient and dressing. That is, chicken fillet, shrimp, vegetables, any product can be used as the main component. But without a properly cooked sauce, a complete dish will not work. For gourmet sauce with a spicy taste, anchovies preserved in oil are more suitable.

In addition, you will also need:

• eggs - 2 pcs.;
• garlic - 1 clove;
• mustard - 3 tsp;
• anchovy - 2-3 pcs.;
• lemon - 1 pc.;
• olive oil - 3 tbsp .;
• ground pepper.

Preparation Scheme:

1. Put hard-boiled eggs in the refrigerator, so that the yolks from the proteins are more easily separated. For the sauce you need only the yolks.
2. Grate the garlic, knead the fish with a fork.
3. Squeeze lemon juice in a bowl, add yolks, garlic, mustard. Mix everything thoroughly.
4. Now enter the composition of the fish, in the last place add pepper and olive oil.
5. Beat the resulting mass until the sauce becomes thick.
6. Season the Caesar salad with this sauce in any embodiment.

Anchovy Stuffed Tomatoes

The cooking time of this original dish that can play a major role at the festive table is only 40 minutes.For an exquisite culinary masterpiece, you will need the following grocery set:

• a can of canned anchovies in oil;
• lemon - half;
• large tomatoes - 6 pcs.;
• sweet pepper - 2 pcs.;
• capers and olives - 50 g each;
• olive oil - 50 ml;
• salt and a little fresh parsley.

Step-by-step cooking process:

1. First bake peppers in the oven, then peel them, cut into small pieces.
2. Capers are better chopped. In this way, chop olives with parsley.
3. Open the jar with anchovies and chop the fish with a fork.
4. Then mix all the ingredients except the tomatoes.
5. To do jewelry work with tomatoes - carefully remove the top part from each fruit with a sharp knife, and after a teaspoon, remove the seed core.
6. Fill the tomato “vessels” with the previously prepared filling, cover them with lids, and then put them on a greased baking sheet. For 30 minutes, send the future yummy to the oven.

Bake the dish at a temperature not exceeding 180 ° C. You can serve hot and cold appetizers on the table.

Pizza Neapolitan

In Naples, which is considered the birthplace of this famous dish, pizza is baked in a wood-fired oven. In the absence of such antique equipment, you can do with a conventional oven. The recipe contains one version of the filling, but its composition can be supplemented with parmesan or mozzarella.

List of ingredients:

• pizza dough - about 1 kg;
• olive oil - as needed;
• Tomatoes in their own juice - 300 g.

For the filling you need to take:

• garlic - 5-6 teeth;
• anchovies in oil - 30 g;
• basil - a few leaves;
• capers - 40 g;
• olives (kalamata) - 50 g.
• dried oregano.

Immediately it is worth noting that the whole process will take no more than half an hour. How to cook:

1. The first thing to get pasta from tomatoes. To do this, it is better to use a blender.
2. Now divide the whole dough into four approximately equal parts.
3. Spray flour over the surface of the table. Then from each piece of dough to make a circle of 20 cm in diameter. Sides should not be crushed.
4. Remove excess flour from the table.
5. The next stage is the filling. Grease the top of the blanks with tomato sauce, then lay out the basil, olives, anchovies, and lastly, capers.
6. Sprinkle garlic and oregano chopped into thin slices over this bright mass.
7. After this procedure, carefully adjust the sides of the pizza.
8. The oven should already be preheated to 250–300 ° C. Culinary splendor send to her for about 10 minutes.
9. To find out about the readiness of pizza, just slightly press down the sides of the product: if the dough takes its initial position - the dish is ready.

Sprinkle pizza with butter before serving.

Sicilian spaghetti

This is another culinary gift from Italian gourmet masters. The dish is everyday, but it will certainly appeal to homemade gourmets with an unusually rich taste and mouth-watering look. In addition, the entire culinary process will take no more than a quarter of an hour, which is very valuable for busy housewives.

Product Set:

• a pack of spaghetti - 450 g;
• garlic - 3 cloves;
• olive oil - 2 tbsp;
• fresh anchovies - 100 g;
• parsley - a bunch;
• Parmesan (grated) - 4 tbsp;
• breadcrumbs - 2/3 cup;
• a pinch of ground black pepper.

Cooking sequence:

1. Put water for cooking spaghetti in advance. Lightly salt it.
2. While the water boils, do the preparation of the products.
3. Peel and finely chop the garlic.
4. Gut the anchovies, remove the fins and head.
5. Heat oil in a pan, send garlic and fish there. Two minutes with constant stirring, cook the resulting mixture.
6. Then add crackers and chopped parsley. Pepper before removing from heat.
7. Send pasta to boiling water. Cook for 8–10 minutes, then drop in a colander to allow water to drain.
8. When all parts of a hearty dish are ready, combine them, and decorate the top with grated cheese.

Anchovy croutons

Insanely delicious and obscene, an easy-to-cook appetizer is ideal even for a buffet reception for special events. The dish looks very attractive, and you can cook it in just 15 minutes if you have the following ingredients at hand:

• anchovy fillet (in oil) - 250 g;
• bread - 6-8 slices;
• cream cheese - 50 g;
• tomatoes - 4 pcs.;
• garlic - 1 clove;
• cilantro - a small bunch;
• olive oil - 2 tbsp.

Cooking sequence:

1. Give the pieces of bread any shape: make them round, oblong or in the form of small squares.
2. First, fry the bread in a pan with a little butter. It is necessary that a delicious crust forms on both sides.
3. Grate croutons with garlic.
4. Dice tomatoes.
5. First put the tomatoes on the croutons, then the greens, followed by the anchovies and cheese.

An excellent appetizer is ready for tasting.

Tomato Soup

This dish is made from canned tomatoes in its own juice, and anchovies are present in it to create a Spanish accent.

List of ingredients:

• medium onion - 1 pc.;
• garlic - 3 cloves;
• paprika - ½ tsp;
• anchovy fillet (in oil) - 4–5 pcs.;
• broth (vegetable, meat) - 400 ml;
• tomatoes - 800 g;
• sugar - 2 tsp;
• salt, ground pepper.

How to cook:

1. Finely chop the garlic and onion, and mash the tomatoes with fish with a fork.
2. Pour a spoonful of vegetable oil into a container with a thick bottom. Fry the onion until translucent.
3. Add garlic, anchovies, paprika to the onion. Still fry the mixture for a minute.
4. Combine the broth with tomato mass, pour into a pan.
5. Bring the composition to a boil, and then reduce the heat to a minimum and cook the soup under the lid for about 20 minutes.
6. Remove the dishes from the heat. Beat the hot mass with a blender until smooth, add salt, sugar, pepper.
7. Serve the dish to the table with croutons.

Such a soup is more suitable for the winter menu. Despite the simplicity of preparation and the standard grocery set, the dish is very tasty and satisfying.

Interesting Facts

1. Not so long ago, anchovies began to be used in cosmetology. The first to pay attention to the anti-aging properties of this fish are the Japanese. Based on the extract, they now produce a whole line of effective anti-aging creams.
2. In ancient times, the Romans prepared spicy garum sauce from anchovies, which at that time was incredibly popular. The composition of the dressing, in addition to fish, included olive oil and spices. Salt was replaced with such seasoning. In the process of making the sauce, the specific aroma was so strong that soon the workshops where the product was prepared, it was decided to move out of town. Today, only in Thailand they prepare a sauce that is somewhat reminiscent of a garum.
3. In ancient times, salted and dried anchovies were most valued. The Greeks considered such a fish product a very profitable product and even called it second bread.
4. And one more interesting historical fact: initially the anchovy was not called the fish itself, but the dish prepared from it. But over time, this name was firmly entrenched in the fish.

To summarize, I want to recall the folk wisdom that states that value does not depend on the size of a particular object. The modest dimensions of anchovies do not detract from their merits.

Photo of anchovies