The crispy baked anchovies are so crispy they seem fried, tasty without guilt.
The secret is in the breading which must be very fine, almost powdery: I used and ground a whole wheat frisella.
Note that 50 g of frisella corresponds to about 80 g of fresh bread [during cooking, the product loses weight due to water evaporation while the nutrients remain unchanged].
Don’t forget to consider the breading in the total carbohydrate count of your meal.
… and I added a handful of pine nuts, not chopped but crushed into coarse, oily pieces.
The result is spectacular!
The anchovies or acciughe are similar to sardines and with them belong to the blue fish category; they are a recommended food as they are low in calories, rich in nutrients with a great content of omega 3 fatty acids.
Since I discovered the already filleted ones [at the fresh fish counter or the frozen section loose by weight] I cook them much more often.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Electric oven, Air fryer
- Cuisine: Italian
Ingredients
- 11.3 oz anchovies (alici) (filleted)
- 1 whole wheat frisella
- 1 teaspoon pine nuts
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Tools
- Food Processor or Mixer
- 1 Baking Tray
- Parchment Paper
Preparation
I buy the anchovies already filleted at the fresh fish counter or the freezer section loose by weight.
If I buy them frozen, I move them to the fridge the night before cooking.
Take the anchovies out of the fridge at least half an hour before cooking.
Clean and debone the anchovies if you bought them whole.
Rinse the filleted anchovies under water, let them drain.
In a food processor, grind the frisella: you will get very fine crumbs, almost powdery in texture.
Wrap the pine nuts in a piece of parchment paper and crush them with the help of a meat tenderizer or a glass to obtain coarse, oily pieces.
In a plate, pour:
• the ground frisella;
• a pinch of salt;
• a pinch of pepper;
as much lemon juice as needed [add it gradually] and mix to obtain flavored crumbs.Add:
• the parsley;
• the crushed pine nuts;
and mix.Line a baking tray* with a sheet of parchment paper.
* wide, the breaded anchovies should not be overlapped.Coat the anchovies in the breading on both sides and arrange them on the tray in a single layer, avoiding overlap.
Briefly preheat the oven.
Bake at 356°F for 10-15 minutes in a ventilated oven until the desired crispiness is reached.
Serve.
Add a drizzle of raw olive oil.Your crispy baked anchovies are ready.
Enjoy your meal!
Alternatively, you can use another packaged baked product that is low or free of fats [whole wheat wasa slices should work well] or finely ground whole wheat breadcrumbs.
With other nuts from almonds to hazelnuts, from walnuts to pistachios.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a large portion of vegetables [raw or cooked];
• a balanced meal needs to contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your food plan.
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