anchovy fillets chopped or 2 teaspoons anchovy paste
Rich in omega-3 fatty acids, high-quality protein, and minerals including selenium and iron. Anchovy fillets are also a notable source of calcium, particularly when the small bones are consumed.
About
Anchovy fillets are small, oily fish of the Engraulidae family, primarily species such as Engraulis encrasicolus (European anchovy) and Engraulis ringens (Peruvian anchovy), that have been preserved through salting and fermentation. Native to temperate and tropical waters worldwide, anchovies typically measure 4–10 cm in length and possess a silvery body with a distinctive umami-rich, intensely salty flavor profile. The fish are commonly packed in salt or oil and sold as whole fillets or as anchovy paste—a concentrated form made by grinding fermented fillets with salt and sometimes additional oil. The fermentation process develops complex amino acid profiles and savory compounds, particularly glutamates, which contribute to their characteristic pungency and umami depth.
Culinary Uses
Anchovy fillets and paste serve as foundational flavor enhancers in Mediterranean, Southeast Asian, and Latin American cuisines. In European cooking, they are essential to dishes like Caesar salad dressing, French salads (salade niçoise), and Italian pasta alla puttanesca, where they dissolve into dressings or sauces to provide savory depth without pronounced fishiness. In Southeast Asian cuisine, anchovy paste forms the base of condiments like fish sauce and shrimp paste. Anchovy fillets are also used as pizza toppings, in Worcestershire sauce, and in charcuterie boards. A small amount—typically a teaspoon or two of paste, or 1–2 fillets—is sufficient to amplify umami in stocks, ragùs, and vegetable dishes without making the dish taste overtly fishy.