The baked anchovies in vinegar are as good as the marinated anchovies.
Anchovies or sardines
The anchovies or sardines are similar to pilchards or sardines and they belong to the bluefish category; they are a recommended food as they are low-calorie, rich in nutrients, and have a great content of omega-3 fatty acids.
Since discovering the pre-filleted ones [at the fresh fish counter or in the freezer section by weight] I cook them much more often.
Marinated Anchovies
The original recipe for marinated anchovies does not involve cooking but marinating in vinegar and/or lemon juice.
To prevent the risk of parasitic infections, anchovies must be previously frozen; marinating does not kill the larvae.
The freezing process can only be done with adequate equipment, namely a blast chiller.
So, instead of marinating the anchovies, I soak them in vinegar [fake marination].
Then, the baking process [+ 140° F for at least 10 minutes] makes our anchovies safe and suitable even for those who do not like them raw or cannot eat them raw.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 11.3 oz anchovies (filleted)
- to taste apple cider vinegar
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Suggested tools
- 1 Drain-All
- Paper towels for kitchen
- 1 Bowl
- Baking dish small or single-serving
Preparation
Watch the reel on Instagram → HERE.
I buy pre-filleted anchovies at the fresh fish counter or in the freezer section by weight.
Clean and bone the anchovies if you bought them whole.
Rinse the filleted anchovies under water, let them drain, and pat them dry with kitchen paper towels.If I buy frozen anchovies, I move them to the fridge the night before cooking them.
Take the anchovies out of the fridge at least half an hour before cooking.
In a container, pour enough vinegar to soak the anchovies.
Prepare a small baking dish.
Dip each anchovy in vinegar and arrange them in the dish, layering:
• anchovies in vinegar;
• a pinch of salt;
• a pinch of pepper;
• parsley;
until all the anchovies are used.Once the layers are done, drizzle the anchovies with the leftover vinegar or a couple of tablespoons of vinegar.
Briefly preheat the oven.
Bake at 355° F for 10-12 minutes in a fan oven [until the anchovies turn white].
Add a drizzle of raw olive oil.Plate them.
Your baked anchovies in vinegar are ready.
Enjoy your meal!
… you can scent your anchovies with:
• an emulsion of vinegar and lemon juice;
• an emulsion of vinegar and orange juice;
• lemon juice;
• orange juice;
• white wine.
Notes
Hyperglycemia, prediabetes and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your meal plan.
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