The anchovies marinara, known in my area as “masculini in carrozza,” is a simple and very quick to prepare main course that is nonetheless nutritious and tasty.
Fresh anchovies and a few simple ingredients that we usually have at home, and you’re done.
Alongside the aromas indicated in the recipe, each person can certainly add those they prefer or replace some, but garlic, parsley, oil, and lemon are the cornerstones of this dish.
Anchovies, as we know, belong to the category of oily fish, whose consumption is recommended by all nutritionists, given the wonderful properties of these fish rich in omega 3.
This is a type of fatty acid that helps our body combat bad fat and increase good fat, has an anti-inflammatory function, helps make the blood more fluid, and lowers blood pressure.
And now here’s the recipe!
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- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 15 Minutes
- Portions: 3
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 326.18 (Kcal)
- Carbohydrates 3.83 (g) of which sugars 2.65 (g)
- Proteins 28.31 (g)
- Fat 23.09 (g) of which saturated 4.90 (g)of which unsaturated 2.17 (g)
- Fibers 0.44 (g)
- Sodium 315.81 (mg)
Indicative values for a portion of 140 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
- 1.1 lbs anchovies (fresh)
- 3 tbsps parsley
- 2 cloves garlic
- to taste chili pepper
- to taste oregano
- to taste bay leaf (chopped – optional)
- to taste extra virgin olive oil
- lemon juice (from half a lemon)
- to taste salt
Tools
- Non-stick pan
- Cutting board
- Vegetable knife
Preparation
To make the anchovies marinara recipe, wash the anchovies, gut them by removing the head which will also take away the innards.
Rinse again.
Finely chop the parsley with a pair of herb scissors.
Then slice the garlic thinly and arrange the anchovies in a non-stick pan.
Sprinkle the fish with this mixture, salt, and also add oregano and chili pepper in pieces or ground. Drizzle with a generous amount of oil and the juice of half a lemon.
If desired, you can also add chopped or broken bay leaf, its aroma goes well with this dish.
Cook covered in the pan for about 8 minutes over low heat.
Cooking times clearly depend on how big the anchovies are, the time indicated refers to medium-sized anchovies.
If preferred and if the anchovies are large, halfway through cooking, turn them over very gently.
The anchovies marinara is now ready.
Serve hot, adding a drizzle of raw oil and a few drops of lemon.
Storage
It is recommended to consume the anchovies immediately after preparation. If necessary, store in the fridge, well sealed, for no more than one day.
It is recommended to consume the anchovies immediately after preparation. If necessary, store in the fridge, well sealed, for no more than one day.
Here is a selection of excellent products useful in the kitchen. Many of these have been purchased and tested by myself. The list will be constantly updated.
To view the recommended products click here.
To view the recommended products click here.
