Anchovies in oil are a true delight, a good balance between flavor and health. The recipe is prepared with just 1 minute of cooking in vinegar and wine. They can also be eaten on a Low Carb, ketogenic or keto diet. They are a valuable source of high-quality protein and contain no carbohydrates. Source of protein and healthy fats
Beneficial nutritional properties of anchovies
Consider that 3.5 oz (100 g) of fresh anchovies provide only about 130 calories, 20 g of protein, 5 g of fat (of which only 0.35 oz / 1 g is saturated; the rest are healthy fats, mostly Omega-3 and to a lesser extent Omega-6). For this reason anchovies are suitable even for people with high cholesterol. They are also rich in magnesium, potassium, calcium, phosphorus, zinc, iron, and vitamin B and C. Valuable for general health, they are recommended also in cases of high cholesterol and diabetes. They are not recommended for people suffering from uric acid (gout).
Anchovies in oil
If we prepare anchovies in oil the fats increase up to double, but they are still healthy fats (omega-9) that play a protective role for the cardiovascular system and help regulate cholesterol.
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 30 Minutes
- Portions: 7
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: All seasons
- Energy 138.00 (Kcal)
- Carbohydrates 2.29 (g) of which sugars 2.15 (g)
- Proteins 24.04 (g)
- Fat 3.72 (g) of which saturated 1.90 (g)of which unsaturated 1.83 (g)
- Fibers 0.03 (g)
- Sodium 379.09 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2.2 lb anchovies
- 2.5 cups white wine vinegar
- 2.5 cups white wine
- 2 tsp salt
- 1 sprig parsley
- 1 clove garlic
- to taste chili pepper
Tools
- 1 padella
- 1 contenitore in vetro ermetico
Preparation
To prepare anchovies in oil, first wash them under running cold water, then using a kitchen knife remove the heads and at the same time the entrails (they come away together in an instant if you cut off the heads starting from the back). Be careful to leave the anchovies attached from the middle of the body downwards. As you go place them in a bowl of cold water, then at the end wash them well and drain them.
Put a large pan or pot on the stove with 2.5 cups white wine vinegar + 2.5 cups white wine + 2 tsp salt. When it reaches a boil, pour all the anchovies in at once. Immediately increase the heat, cover with a lid and bring back to a boil as quickly as possible. Then, from the moment it starts boiling, cook for 1 minute.
Then drain quickly and transfer them all onto two double sheets of kitchen paper towels. Also promptly arrange them (better on another two dry sheets of paper) close to each other without separating them, so they cool down as quickly as possible while remaining compact and tidy. At this point begin to remove the backbone — it’s easy: hold an anchovy in your left hand, then with your right hand take the spine visible on the top and pull it back toward the tail; then keep the two halves together and place the anchovies one by one in a shallow container.
As the anchovies are placed in the container with a slight rim, season each finished layer with just a pinch of salt, blended parsley and garlic, and chili if you like.
The anchovies in oil are ready.
Enjoy!
Storage of Anchovies in Oil
Anchovies in oil keep for 1 week in an airtight container in the refrigerator
Questions and Answers
If I’m following a ketogenic diet can I eat anchovies in oil?
Yes, certainly. Anchovies in oil contain no carbohydrates, therefore they are suitable for a ketogenic or low-carb diet.
Are ‘alici’ and ‘acciughe’ the same fish? And what about sardines?
‘Alici’ and ‘acciughe’ are the exact same small blue fish. Usually when prepared salted they are called ‘acciughe’, while when prepared in oil or other ways they are called ‘alici’. They differ from sardines in appearance: anchovies/acciughe (which are the same) are smaller and more slender than sardines, with the lower jaw receding; sardines, besides having a larger body, have a protruding lower jaw.
What is K-Ratio (or ketogenic ratio)?
The ketogenic ratio of a meal or a recipe is the ratio between ketogenic nutrients and non-ketogenic nutrients.
The formula is (0.9 x fats) + (0.46 x proteins) : (1 x carbohydrates) + (0.1 x fats) + (0.58 x proteins). If the result is 1 or more, the meal is keto.
The recipe for anchovies in oil, for example, gives a result of 1.2 = a perfect ketogenic ratio.
