Anchovies are a classic ingredient in Mediterranean cuisine, known for their intense flavour and as the star of appetizers. We discover their properties, benefits, what differentiates them from anchovies, and what recipes we can use to enjoy this prized blue fish.
Anchovies are the salty snack, the rich flavour and crimson flesh resulting from the brine. This blue fish has its own name depending on the fishing region: anchoas hazas, anchoas del cantábrico, anchoas de la escala, anchoas codesa… It has a high nutritional and gastronomic value and its fishing has been subject to European restrictions. In this article, we tell you everything about anchovies, how they are made, what differences exist with anchovies, and the many ways to taste them taking advantage of all their properties and benefits.
What is anchovy?
The anchovy ( Engraulis encrasicolus ) is a blue fish of about 12 to 18 cm belonging to the family Engrauliidae. It grows throughout the Eastern Pacific, Indian Ocean, North Atlantic, and in some regions of the Mediterranean Sea. Its body is slender, with greenish hues and a distinctive silvery color. The upper jaw extends beyond the lower jaw and it has a dorsal fin, pelvic fin, and a forked caudal fin. Although we refer to it as anchovy, fresh fish is commonly known as bocarte.
The life cycle of anchovies is short, so they rarely live more than three years. Therefore, their high reproductive capacity is a key factor for the survival of the species. The spawning season extends from March to August, with May and the end of summer being the peak time when two factors come together: the optimal sea temperature range between 14 ºC and 18 ºC and the abundance of phytoplankton, their basic food.
There are two regions along the Peninsula that are renowned for the quality of their anchovies. These are La Escala in Catalonia and Santoña in Cantabria . The anchovies from the Atlantic Ocean are notable for their higher percentage of fat and for their softer flesh, both characteristics derived from the development of the anchovy in colder waters than those of the Mediterranean.
More than a century ago, Cantabria became a specialised enclave in the fishing, salting, and preserving of anchovies, and it did so with the help of the Italians. Around the year 1900, fishermen from the south of Italy set sail in search of new enclaves where they could obtain a fish that was becoming scarce on its coasts. Their maritime knowledge and the settlement on the Cantabrian coast of salters such as Giovanni Vella Scialiota, not only increased the fame of anchovies as a speciality here but also made the salting system evolve, giving rise to the salting by fillets that is practised today.
In its recent history, it is worth highlighting that the fishery in the Bay of Biscay in the Atlantic was closed between 2005 and 2009. The objective was to conserve the anchovy population to ensure that the fishing quotas regulated both in the Peninsula and in France were compatible with its survival. Fortunately, twenty years later, the anchovy population in the Gulf is considered to have recovered and with an optimal growth rate.0
How are anchovies made?
Once caught, mainly in spring when they have the optimum level of fat, the anchovies are gutted to proceed with the salting. A network of layers of salt and anchovies, salt and anchovies, which are interspersed under light pressure for a minimum of three months and up to a maximum of eight. The color of the meat varies as a result of the process, the characteristic reddish color is one of the indicators of the success of the preparation and the sign, it is time to desalt.
This step can be carried out using hot water, with the trade-off of a slight loss of firmness, or manually, one by one, achieving better conservation of the fillets. In the second case, the anchovies also go through a series of water baths, from one to three, to remove all the excess salt. Finally, comes the cleaning, removal of the spine, and splitting of the fillets with subsequent packaging in oil. We can also carry out homemade salting in our kitchens with recipes that allow us to obtain good results in just a few days.
What is the difference between anchovy and boquerón?
Anchovy and boquerón are the same fish, Engraulis encrasicolus, prepared in different ways . Anchovy undergoes a salting process that gives the fillet a brighter tone and a more pronounced flavour. On the other hand, when boquerón is marinated in vinegar, it becomes more sour and the touch of the sea is more subtle. For the RAE, boquerón also refers to fresh fish, while the term anchovy designates fresh fish once it has been prepared: “Teleost fish, physostome, similar to the sardine, but smaller, which abounds in the Mediterranean and part of the Atlantic Ocean, with which anchovies are prepared.”
What are “00” anchovies?
Anchovies “00” is a commercial term used to indicate anchovy fillets that are larger than average. This classification is not legally included in any Royal Decree, although it is widely applied in their sale. A scale of “0”, “00” or “000” can be found to indicate the size of the piece, although it is not considered an important parameter as are the fishing season or the sea of origin.
Nutritional value of anchovies
Anchovies have a very interesting nutritional profile: they contain no carbohydrates, are high in protein, and rich in vitamins and minerals. They are notable for their contribution of vitamin B12, vitamin A, vitamin E, selenium, iron, magnesium and calcium. They also have a good contribution of folic acid and vitamin D. And as blue fish, they are a source of healthy omega-3 fats.
Anchovy in vegetable oil (100 g)
- Energy (kcal): 204
- Fats (g): 9.71
- Of which saturated (g): 2.2
- Proteins (g): 28.9
- Carbohydrates (g): 0
- Fiber (g): 0
- Cholesterol (mg): 85
- Vitamin A (ug): 67.4
- Vitamin D (ug): 11.8
- Vitamin E (mg): 3.33
- Folic Acid (ug): 18.5
- Vitamin B12 (ug): 3.4
- Calcium (mg): 232
- Iron (mg): 4.63
- Selenium (ug): 68.1
- Magnesium (mg): 69
- Potassium (mg): 554
- Sodium (mg): 3668
Fresh anchovy (100 g)
- Energy (kcal): 128
- Fats (g): 6.3
- Of which saturated (g): 1.65
- Proteins (g): 17.6
- Carbohydrates (g): 0
- Fiber (g): 0
- Cholesterol (mg): 69
- Vitamin A (ug): 47
- Vitamin D (ug): 8
- Vitamin E (mg): 0.02
- Folic Acid (ug): 8.7
- Vitamin B12 (ug): 1.9
- Calcium (mg): 30
- Iron (mg): 1
- Selenium (ug): 36.5
- Magnesium (mg): 29
- Potassium (mg): 331
- Sodium (mg): 116
Benefits and properties of anchovies
Anchovies are loaded with nutrients with multiple health benefits. Eating this oily fish is ideal for athletes, suitable for ketogenic diets, improves our mood, takes care of our cardiovascular health, increases our cognitive capacity, and is an antioxidant. These are all the benefits of anchovies.
Take care of your cardiovascular health and your cognitive performance
As a source of omega-3, anchovy promotes good cognitive performance due to its role in caring for neuronal tissue, as well as helping to prevent cardiovascular diseases by decreasing the likelihood of suffering from arrhythmias and reducing triglycerides in the blood. The caloric content of omega-3 fats also provides a great source of energy.
Antioxidant
Selenium is a mineral that contributes to the synthesis of antioxidant enzymes. The function of these enzymes is to prevent cell damage that contributes to aging. A 100 g portion of anchovies contains up to 110% of the recommended daily amount of selenium , so having anchovies as an appetizer is a great idea to keep cells young and at full capacity.
Avoid depression and irritability
Vitamin B12 is essential for proper neurological function, and DNA synthesis, and as a support element for the prevention of megaloblastic anemia. Lack of vitamin B12 can cause depression, irritability, insomnia, and mental slowness. It is one of the few vitamins that can only be obtained from animal foods and fortified foods, with the exception of some seaweeds. A serving of anchovies provides up to 85% of the recommended daily amount of vitamin B12, another compelling reason to include them in our diet.
Ideal for athletes (and as a natural relaxant)
Magnesium is probably one of the most well-known minerals among athletes. It regulates muscle function, helping to prevent injuries, reduces fatigue during intense sessions, keeps the heartbeat constant and, beyond physical activity, is a natural relaxant for the nervous system. According to the BEDCA database, anchovies contain approximately 22% of the recommended daily magnesium and can be an ideal supplement for athletes or people who would like to reduce their stress level.
Suitable for ketogenic diets and very filling
Ketogenic diets are characterized by a diet based on a high fat and protein content and low, if not practically zero, carbohydrate content. They are also usually diets accompanied by high physical activity, so anchovies without carbohydrates, with a high protein content and rich in magnesium are an ideal food. In any case, their protein and fat content makes anchovies a very filling snack.
Contraindications of anchovies
Anchovies are a very nutritious food. A 100 g can provide almost 100% of the recommended daily amount of protein and vitamin B12 for an average adult weighing around 60 kg. However, months of salting leave a mark on the product and its high sodium content – 100 g contains approximately 150% of the recommended daily amount – makes its consumption incompatible for people with kidney failure or who, under medical advice, must follow a low-sodium diet. On the other hand, it is a food rich in histamine and although it is not among the fish that cause the most allergies, a doctor should be consulted at the first sign of an allergy.
How to know if an anchovy is good or bad
There are a number of indicators that allow us to know that the anchovies we are about to consume are in good condition. Flesh that is neither too hard nor too soft and free of spine marks indicates a young piece that has been in brine for the appropriate amount of time. Of course, a fish-like appearance, of medium width, that has not been manipulated, trimmed, or kneaded to appear larger, also indicates a quality piece. As with most preserves, you should not expect traces of skin, blood or bones.
What are the best anchovies?
When we talk about the best anchovies, we almost always talk about the fishing and processing of Santoña in Cantabria. Due to its long history, the evolution of salting in its region, and the quality of the Atlantic anchovy, there are many brands originating in the area that are classified as high-quality anchovies. In the “Best Anchovy 2023” competition organised by the Cantabria Brotherhood, the three brands that won the podium were: La Reina del Cantábrico, Anchoas Catalina, and Anchoas de Conservas Mingo.
Recipes with anchovies and YSOs in the kitchen
Anchovies, battered and fried, are popular in the south as fried fish, while in the north, their preparation with pickles has its own name: Gilda, the famous banderilla made with piparras, anchovies, and olives.
In Murcia, it also crowns a classic tapa that has a base of elongated bread and a generous layer of Russian salad, known as marinera Murcia. We could continue with the uses of anchovies in cold canapés or even jump to the neighbouring country, Italy, where spaghetti with broccoli, anchovies and chilli becomes a mouthful of contrast and intense flavour. Between anchovies and chillies we find ourselves eating pasta alla puttanesca, with an extra of capers.
Those who dare to try Asian recipes like kimchi have also found anchovies to be an ideal substitute for fish sauce, adding a few crushed ones to the recipe. Of course, we can always serve them on a warm slice of toast and enjoy them naked in all their splendor.