Anchovy: the fish that brings flavor and various benefits to your plate

Scientific name "Pomatomus saltator", the anchovy is a fish also known as enchova or bluefish, because it has a bluish color on the back.

According to nutritionist Renata Amorim, All Clinik, this fish is present in tropical seas around the world. In Brazil, it covers the entire coast from the northern to the southern regions.

? Anchovy is a fish of excellent quality and greatly appreciated for its flavor. Easily found in fairs, fishmongers and markets ?, highlights the nutritionist.

Despite this, many people still do not know the benefits of anchovy and / or do not know how to use this fish. Below you know more about it and give practical recipes to consume it on a daily basis! Even who? Wrinkled his nose? To eat this fish you will probably want to try it!

5 good reasons to consume anchovy

This fish is rich in protein, vitamins and minerals that help maintain good health. See what benefits it can offer you:

Also read: 11 Canned Foods You Should Avoid

1. Protection to the heart: Renata points out that anchovy is a source of omega-3 polyunsaturated fatty acids ("the fat that protects the heart"), especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). "Increased consumption of omega-3 is strongly linked to reduced risk of developing cardiovascular disease, especially events linked to atherosclerosis," he explains.
2. Beauty and health for the skin: Besides being a source of essential fatty acids, is anchovy a source of Vitamin E and minerals like selenium? nutrients that contribute to health and hence to the beauty of the skin.
3. Improved bone health and teeth health: As a source of calcium and vitamin A, anchovy contributes to bone growth, helping to combat bone degradation. It also ensures greater protection to the teeth, keeping them stronger and healthier.
4. Help in weight loss: Having low calories and significant amounts of protein, anchovy can be a good ally for those who want to lose weight, as increasing protein levels help provide satiety (preventing the person from overdoing food).
5. Eye Protection: Due to the presence of vitamin A, consumption of anchovy can help combat eye degradation and macular degeneration as well as cataract.

12 recipes to spice up your anchovy

Want to take advantage of this fish, but don't know how to prepare it? Check out some ideas:

1. Grilled anchovy with gold banana gnocchi: If there's one thing that goes with fish it's banana, especially in this recipe. Banana candy fits very well with? Potency? of the anchovy. The preparation of the complete dish is easy and the result is delicious!

2. Anchovies in coarse salt: You will need clean anchovies, coarse salt, sprigs of rosemary, and sweet pepper. For the vinaigrette, which will be placed inside the fish, use tomato, onion, leek, fennel sprigs, parsley, olive oil and salt.

3. Black olives and anchovies paste: the tip is to serve the olive paste in a bowl, decorated with red pepper berries. A great snack idea, for the start of a meal, for example. The paste can be passed on bread, toasts or crackers.

4. Red sauce with anchovy fillet and basil: With great texture, it will serve as a base for you to make a dough, bruschetas, breads and pizza doughs. To make the sauce, you will use peeled tomatoes, onion, extra virgin olive oil, white wine, anchovy fillets, chopped garlic, basil, oregano and pepper sauce.

Also read: 12 Foods You Must Eat Every Day

5. Raw and refreshing zucchini with anchovies: simple and light recipe, which includes anchovy, ricotta or buffalo mozzarella and a delicious sauce with lemon, mint and pepper.

6. Caesar Salad: Anchovy is the highlight, or rather, the? Extra touch? of the sauce that goes in the delicious salad. In addition, you will use egg yolk, garlic, Parmesan, red wine, Tahiti lemon, Dijon mustard, English sauce, salt, black pepper, olive oil and tabasco.

7. Wheat and beet salad with anchovy vinaigrette: beets and anchovies are twofold, with the spicy scent of anchovy complementing the texture of the beet. In this dish, the scent of anchovies is not so striking, but they will give a depth to the salad that can even be a complete meal.

8. Pasta salad with tomatoes and anchovy: a good tip for those who, on hot days, appreciate a cold, healthy and quick to prepare food.The cooking time is basically cooking pasta and the ingredients combine the carbohydrate of the pasta, the excellent properties of the tomato and the protein (and the taste!) Of the anchovy.

9. Spaghetti with Garlic and Anchovy Sauce: A delicious pasta, much like the traditional garlic and oil pasta, except for the use of anchovy and zucchini, which add a special touch to the dish.

Read also: 21 Foods Good For Eye Health

10. Wholemeal penne with anchovies and confit tomatoes: This recipe used sugar grape cherry tomatoes, which is very sweet, but you can use any other. The preparation of both tomato and penne itself is easy and the dish becomes a complete and tasty meal.

11. Orecchiette with Tomato Sauce, Capers, and Anchovy: Pasta with gravy is amazing, but sometimes it gets boring. The way then is to add little touches that give another dimension of flavor, such as capers and anchovy. But it is noteworthy that the strong flavor of these two ingredients, when incorporated into the sauce, are attenuated, adding only depth to the dish.

12. Vitello Tonnato: A classic Italian meat recipe with a tuna and anchovy mayonnaise sauce. Veal is recommended, but may be substituted for lizard.

How to choose the anchovy?

Renata points out that, for the acquisition of fresh fish, one must recognize some signs:

• The flesh is firm, elastic and resistant to finger pressure;
• Protruding and bright eyes;
• The tail is firm and towards the body;
• The belly should not be bulged;
• Scales well adhered to the skin;
• Red gills with characteristic smell;
• Bright and moist skin.

Anchovy contraindications

If the anchovy is eaten fresh, there is no contraindication. "The pickled anchovy is rich in sodium and should be avoided by hypertensive, because there may be increased blood pressure," says nutritionist Renata.

Read also: Omega-3: fat that protects the heart and is allied with good health

You now know good reasons to consume anchovy and have delicious recipes to include this delicious fish in your food!

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