Fish, anchovy, european, raw

Fresh European anchovies are small, oily fish most often filleted and either fried whole in a light dredge of flour, marinated in vinegar and olive oil as boquerones, or cured and packed in salt or oil to become the pantry staple used to season pasta sauces, Caesar dressing and puttanesca. Their flavor is intensely savory and briny, strong enough that a couple of fillets melted into hot oil can season an entire dish without tasting overtly fishy. Fresh anchovies have a soft, delicate flesh and small bones that are typically left in or removed by hand depending on the preparation, and grilled whole anchovies are a common tapas dish in Mediterranean cooking.

Fresh anchovies spoil quickly and should be used within a day or two of purchase, kept well iced in the refrigerator; cured or oil-packed anchovies keep for weeks once opened, refrigerated and covered in oil. At just 131 calories per 3 oz serving with 20.4 g of protein per 100 g (41% DV), anchovies are a lean way to add savory depth and protein to a dish without much bulk, and their 104 mg of sodium per 100 g in the raw fish is modest, though cured versions run much saltier since salt is part of the preservation process. A few fillets whisked into a vinaigrette or melted into garlic and olive oil can carry a whole plate of pasta or roasted vegetables.