How and Why to Eat More Omega 3-Rich Anchovies

If the thought of anchovies makes you wrinkle your nose in distaste, you’re in for a healthy surprise. The small silvery fish that you may think you don’t like are what infuse many popular condiments — including Caesar salad dressing and barbecue sauces — with a satisfying umami flavor. Plus, anchovies are packed with nutrients and low in mercury, so it’s worth giving them a second look.

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You asked: Are anchovies good for you?

In a word: Yes. Here are some important benefits:

• Brain and heart health

Anchovies are “rich in omega-3 fatty acids, which help to lower chronic inflammation, reduce the risk of heart disease, and protect the brain,” says dietitian and seafood expert Rima Kleiner. “In fact, a joint report from WHO-FAO suggested the biggest drawback to eating fish is not eating enough.”

The American Heart Association recommends that adults consume at least two 3- to 4-ounce servings of fish per week as part of a heart-healthy diet. One serving of anchovies delivers approximately 1.25 grams of omega-3 fatty acids, which, along with the brain and heart, may also boost eye and skin health.

• Minerals for the whole body

Anchovies are packed with calcium, iron, and selenium, which support multiple systems and functions in the body. Calcium is necessary to maintain bone density, and one serving of anchovies contains roughly 10 percent of the recommended daily intake for adults ages 19 to 70. One serving also delivers half of the recommended daily amount of iron, important for maintaining optimal blood and energy production, as well as immune function. 

They’re also a good source of selenium. When combined with vitamin E, selenium acts as an antioxidant, protecting cells from damage that can contribute to aging and diseases including Alzheimer’s and some cancers. Selenium is also important for thyroid health. Interestingly, it’s this same mineral that protects the anchovies themselves from developing mercury toxicity while living in open waters. Pro tip: Look for anchovies packed in vitamin E–rich olive oil.

How to choose the best anchovies

As with many other types of fish, you can buy anchovies fresh at a fishmonger or the seafood counter of your supermarket. You’ll also find cured ones packed in tins or jars. 

For fresh anchovies, talk to your fishmonger to find out when and where the fish were sourced, and on the fish themselves, look for bright eyes, a shiny silvery appearance, and a fresh marine smell. Fresh anchovies are fairly mild tasting, oily and briny, and you can marinate, bake, or pan-fry them.

Tinned anchovies — which have been fileted, cured in salt, and packed in olive oil — and even anchovy paste, can deliver the same health benefits as fresh, with the added convenience of longer shelf life. (Note that although people sometimes confuse tinned anchovies and sardines, the two are very different. Tinned sardines are not cured, though they’re often smoked. They’re packed with or without their tiny bones in either spring water or olive oil.) 

Since anchovies are packed in salt, Kleiner recommends rinsing them if you’re watching your sodium intake. 

Delicious ways to enjoy anchovies

“Some of my favorite ways to cook this small fish is to add it to pizza, pasta, or salad dressing,” Kleiner says. “I also like to add it to the top of sliced sourdough or other bread, with arugula, tomato slices, a little Parmesan, and a drizzle of olive oil.” 

Here are some other tasty uses for anchovies.

1. Top pasta and pizza

For an easy and healthy addition to your pasta and pizza, take a few olive oil–packed anchovy filets straight from the tin and add them to pasta and pizza during the last few minutes of cooking — just enough to warm them up without drying them out. You can also add them to oil-based pasta sauces at the onset of cooking to infuse their flavors into the sauce. When you add the tiny, thin filets to a hot skillet, the anchovies often melt, but they will leave behind their unique savory flavor.

2. Add to dressings

Anchovies are a key ingredient in classic Caesar dressing, but their salty, umami flavor lends richness to all kinds of dressings and sauces. Simply blend in a filet or two when combining all of the ingredients, before seasoning with salt. Their flavor is strong, so a little goes a long way. 

3. Blend into spreads and dips

Chop tinned anchovies into small pieces and add them to dips, like tapenade — or add them to a small dish with olive oil, minced garlic, and crushed red chili pepper flakes to make a delicious dip for bread. When making a creamy dip, blend in a little anchovy to lend depth.

4. Bake fresh anchovies for an easy dinner

Though tinned fish is convenient, fresh anchovies can be a great addition to your dinnertime rotation. If possible, have your fishmonger clean and debone the anchovies to save you a step. Place the anchovies on a baking sheet, brush with olive oil, and sprinkle with salt, lemon, and fresh herbs. Bake until just cooked through. Try this recipe for a Greek-style dish.

Read next: 6 Fatty Fish Recipes to Get More Omega 3s in Your Diet