Anchovies – All You Need to Know | Instacart Guide to Fresh Fish

Anchovies are nutrient-dense small fish that are most often used in Italian and Asian cuisine. They are also used to make a savory paste that is used in many global cuisines. Discover just how healthy anchovies are as well as how to choose the best ones and store them to ensure they stay fresh longer. 

What are anchovies?

Anchovies are small, thin oily fish preserved in either salt or oil and sold in tin cans or glass jars. While they can be eaten whole as a protein-packed snack, anchovies are generally used to give pasta dishes and salads an umami flavor. 

Anchovies can be as short as one inch or grow as long as 16-inches. They have a silver-green appearance which turns grey once they are salted and preserved. 

Where do anchovies originate from?

For more than 2,000 years, anchovies have been a part of Italian and Medterainan cuisines. As freshwater fish, anchovies are caught in the Medterainian Sea and the Black Sea, and both the Pacific and Atlantic Oceans.  

What is the nutritional value of anchovies?

Anchovies are a nutritional powerhouse. A three-and-a-half ounce serving of anchovies contain:

• 167 calories
• 26g protein
• 6g fat
• 0g sugar
• 0g carbohydrate 

Fresh and preserved anchovies also contain numerous vitamins and minerals that are needed for optimal health. Each serving of anchovies contains:

• Niacin and other B vitamins
• Vitamin D
• Choline
• Riboflavin
• Selenium
• Iron
• Phosphorous
• Calcium
• Zinc
• Potassium
• Copper
• Magnesium 

How are anchovies raised

Anchovies grow in large natural bodies of saltwater, making them all naturally raised in their original habitat. They are caught by either deepwater trawlers or round haul gear, depending on the location. 

Anchovies are rarely raised at fish farms. Since there is not much demand for them, the amount caught naturally is sufficient. 

When are anchovies in season?

Anchovies are caught all year round, with various peak seasons depending on the fishing location. Females can spawn eggs roughly every ten days, with about a week needed to hatch, so the anchovy population is being continually replenished. 

What should I look for when buying anchovies? 

Since most anchovies are bought preserved in oil or salt, there’s not really any way to inspect the product before you buy canned anchovies. To ensure you’re getting the freshest anchovies, look at the expiration dates on the packaging and choose one that is the furthest out. Additionally, check to make sure the packaging is intact and that there are no leaks or odors coming from the container. 

Fresh anchovies are hard to find in supermarkets, but when choosing them, look for ones that have bright eyes and have a natural “fishy” smell. If the smell doesn’t seem right, they are probably old and should be avoided. Seeing mold on the outside of the fish is a sign that they are rotten. Do not worry too much about blemishes on the anchovies. Since they are small, soft fish, they bruise and blemish easily. 

When buying dried anchovies, look for ones with a bright silverish blue color to them as they are the freshest. Ones that are a dull yellow color are older and more brittle. Generally, they are still okay, even if their appearance isn’t the nicest. 

When you shop for anchovies online, you can leave a note for your Instacart shopper with tips for choosing the best product. This is especially useful for anchovies since they are ordered infrequently.

How to store anchovies

Tins or jars of anchovies usually have a shelf life of 12 months or longer. You should use them up before the date printed on the outside of the container. 

When you have an opened jar of anchovies but only use a couple, you have two options for the leftovers: refrigerate or freeze them. To refrigerate them, you need to transfer them to a glass container and add enough olive oil or sunflower oil (or more of whatever oil they were originally packed in) to cover the fish completely. Cover with a tight-fitting lid to prevent any smell from escaping and make your fridge smell fishy. They will keep for up to six months longer this way, so do label the container with your new “use by” date to know how much longer you have to finish using them. 

To freeze anchovies, you should lay them flat on a parchment paper-lined baking tray and freeze them for one to two hours, or until firm. Transfer the anchovies to a zipper-top freezer bag. Frozen anchovies will remain edible for another three months, so be sure to label the bag with the updated “use by” date. 

How to tell if anchovies are bad

When you buy canned anchovies, be sure to use them before their expiration date. If you open a can and aren’t sure whether or not they’re still good, you can inspect them for mold and smell to check for an “off” scent. 

What can I substitute for anchovies?

When you can’t find the type of anchovies you need, whether canned, frozen, or dried, you may be able to use sardines as an acceptable substitute. 

Another stand-in for anchovies is anchovy paste or fish sauce. While neither provides the texture of anchovies, they offer the savory taste and saltiness that you want. When using one of these substitutes, start with less and taste before adding more. It’s easy to use too much to get a more robust flavor, but you will end up with a dish that is too salty. 

Order groceries online

Instacart makes it easy for you to order frozen anchovies and other groceries online. Place your order from the comfort of your home or office, and your groceries will be ready for pick up or delivery in just a few hours. Try it now! 

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