Anchovies — Nutrients, Health Benefits, and Shopping Tips

Select anchovies that are moist and shiny with a consistent silvery appearance—these features generally indicate that the anchovies have been well-preserved. Fresh, briny smells are desirable, reflecting the natural aroma of high-quality anchovies, and the flesh should be firm to the touch.

Avoid anchovies that look dried out or emit a strong, unpleasant odor, as these are telltale signs of poor preservation. Additionally, anchovies that appear overly salty or have discolored patches should be avoided as they may not deliver the desired flavor in dishes.

To maintain the quality of anchovies, keep them in the refrigerator in an airtight container. Ensure they are covered in oil or brine to keep them moist and flavorful. Properly stored anchovies can last for several months.

Room temperature is not suitable for anchovies, as they can spoil quickly. Metal containers should be avoided, as they can affect the taste over time. It's also best to keep anchovies away from light and air, which can degrade their quality and flavor.

Anchovies packed in oil can last for 1-2 months in the refrigerator once opened, retaining their rich flavor and texture. Unopened cans or jars of anchovies can last for 1-2 years when stored in a cool, dark place, making them a versatile pantry staple. For optimal taste and longevity, transfer any unused anchovies to a clean, airtight container and keep them submerged in oil.

Leftover anchovies can be used to add a savory, umami kick to various dishes. Chop them finely and mix into pasta sauces like puttanesca or arrabbiata for extra depth of flavor. They can also be added to salad dressings like Caesar dressing or incorporated into a tapenade with olives and capers.

Use anchovies to enhance the flavor of roasted vegetables or mix them into a compound butter to spread on grilled meats or bread. For a bold twist, add them to your next pizza or flatbread. If you have extra, try blending them into a vinaigrette or stirring them into soups and stews for a rich, salty undertone.

Anchovies are rich in omega-3 fatty acids, which support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. Their high protein content helps maintain muscle health and aids in tissue repair, making them a great choice for active individuals. Anchovies also provide essential vitamins and minerals that can support brain function and cognitive health.