Deliciously Healthy Steamed Whole Anchovies
Nutritional value per serving
Calories90kcal
Carbs0gram
Fat2gram
Protein18gram
Ingredients
- Fresh whole anchovies (cleaned, heads removed if preferred; choose firm, shiny silver fish with clear eyes)500 g
- Fresh lemon juice2 tbsp
- Extra virgin olive oil1 tbsp
- Fresh parsley, chopped (optional)1 tbsp
- Garlic cloves, thinly sliced (optional)2 piece
- Saltto taste n/a
- Black pepperto taste n/a
Steaming whole anchovies is a simple, healthy way to enjoy these flavorful small fish. This recipe guides you through selecting fresh anchovies, properly preparing them for safe cooking, and steaming to perfection to retain their natural taste and nutrients. The entire process is quick, taking just about 20 minutes active time. The ingredients cost approximately $8 / €7 / £6 / ₹600 depending on local fish prices, and the dish is low in calories, packed with protein and omega-3 fatty acids. It's perfect for health-conscious food lovers. The recipe is easy to intermediate difficulty with a total preparation and cooking time of 35 minutes. Learn essential food safety tips throughout to ensure your meal is safe and delicious!
Preparation instructions
Prepare the anchovies
1If not already cleaned, rinse the anchovies gently under cold running water and pat dry with paper towels. Removing heads is optional but can reduce any bitterness. Ensure anchovies are fresh, firm, and have a mild sea aroma. This helps with food safety by starting with quality seafood.
Marinate anchovies
2In a bowl, combine the anchovies with lemon juice, olive oil, salt, pepper, and optional garlic slices and parsley. Toss gently to coat the fish evenly. Let marinate for 10 minutes at room temperature to infuse flavor.
Prepare the steamer
3Fill the bottom of a steamer pot with water (make sure water doesn't touch the steamer basket). Bring water to a gentle boil over medium heat. This prevents direct contact, gently cooking the anchovies and preserving delicate texture.
Steam the anchovies
4Place the marinated anchovies in a single layer in the steamer basket. Cover with the lid and steam for 7-8 minutes. Steaming time depends on size; anchovies are done when flesh is opaque and flakes easily with a fork. The internal temperature should reach at least 63°C (145°F) for safe consumption.
Serve and enjoy
5Carefully remove the steamer basket using mitts to avoid burns. Transfer the steamed anchovies to a serving plate. Optionally drizzle with a little more olive oil and sprinkle fresh parsley for color and aroma. Serve immediately with lemon wedges on the side.
Cooking Tips
1Always buy anchovies from a trusted source to ensure freshness and quality.
2Avoid cross-contamination by using separate cutting boards and utensils for seafood and other ingredients.
3If you don’t have a steamer, use a heatproof plate on a metal rack inside a covered pot with boiling water.
4Check for doneness by ensuring the fish flakes easily and is no longer translucent.
Equipment needed
- Steamer pot or steaming basket
- Mixing bowl
- Knife
- Cutting board
- Measuring spoons
- Tongs or heatproof gloves
- Serving plate
Grocery Shopping List
- [ ] Fresh whole anchovies (500 g) - approximately $7. Choose anchovies with bright, shiny skin and clear eyes for freshness.
- [ ] Fresh lemons - approximately $0.5 each. Pick firm lemons with a vibrant yellow color.
- [ ] Extra virgin olive oil (small bottle) - approximately $5. Opt for cold-pressed, extra virgin for best flavor.
- [ ] Fresh parsley (optional) - approximately $1. Look for vibrant green leaves without wilting.
- [ ] Garlic (optional) - approximately $0.5 per bulb. Select firm bulbs with tight skin.
Total estimated cost: around $8 (may vary by location).
FAQ
Can I use frozen anchovies for steaming?
Yes, you can use frozen anchovies, but make sure to thaw them completely in the refrigerator and rinse under cold water before cooking to ensure safety and quality.
How do I know when the anchovies are fully cooked?
The anchovies are done when their flesh turns opaque and flakes easily with a fork. Also, an internal temperature of 63°C (145°F) ensures they are safe to eat.
Can I steam other small fish using this method?
Absolutely! This steaming method works well for other small fish like sardines or smelts. Adjust the steaming time depending on their size.
Is it necessary to remove the heads from anchovies before steaming?
Removing heads is optional. Some prefer to keep them for presentation, while others remove heads to reduce any bitterness or for easier eating.