Healthy Anchovy Recipes

Find healthy, delicious anchovy recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Caesar Salad Dressing

Rating: 4.5 stars
4
Double this recipe to have extra dressing on hand for tomorrow night's salad.
By EatingWell Test Kitchen

Pasta Puttanesca with Beef

Rating: 5 stars
1
This easy slow cooker ground beef and pasta recipe makes a great meal any night of the week.
By Diabetic Living Magazine

Seared Barramundi with Olive-Herb Sauce

Barramundi (aka Asian sea bass) is a mild white fish with a flaky texture and a respectable amount of omega-3s (830 mg per serving compared to 280 mg for cod and 180 mg for mahi-mahi). Most farmed barramundi is rated a Best Choice by Seafood Watch. Coating fish with a little cornstarch, as we do here, before searing it in a hot pan ensures you’ll get a crispy exterior. Serve with roasted potatoes.
By Breana Lai Killeen, M.P.H., RD

One-Pan Chicken with Basil-Anchovy Butter & Shishito Peppers

Rating: 4 stars
2
Don't skip the anchovies in this healthy chicken thigh recipe. Their fishiness blends in, adding salty, umami flavor, so that even skeptics of the salty little fish won't protest. And this healthy skillet dinner is cooked in one pan and takes just 20 minutes to prep--in case you need more selling points for this recipe.
By Breana Killeen

Massaged Mustard Greens Salad

Rating: 5 stars
1
A few minutes of judicious massaging will transform bitter mustard greens into a mellow, well-balanced salad spiked with hints of lemon, garlic and Parmesan.
By EatingWell Test Kitchen

Cauliflower with Anchovies & Oil-Cured Olives

Rating: 5 stars
1
This healthy cauliflower side dish recipe features assertive flavors that Italians covet: garlic, anchovies, olives, capers, plus a splash of good wine vinegar.
By Domenica Marchetti

Spaghetti with Anchovies & Breadcrumbs

Breadcrumbs on pasta are known in Italy as the poor man’s cheese and they are often used instead for lactose-sensitive individuals. This treatment is quite popular in the southern regions of Italy, such as Sicily, Calabria and Basilicata.

Broccoli Rabe with Garlic & Anchovies

Rating: 5 stars
1
Pungent broccoli rabe (or broccoli rape, broccoli raab or rapini) is tossed with a rich mixture of garlic, olive oil and anchovies in this easy side dish.
By Marialisa Calta

Roasted Asparagus with Garlic-Lemon Sauce

Rating: 4.8 stars
3
Roasted asparagus is delicious drizzled with a sauce inspired by Caesar salad dressing. Low-fat mayonnaise makes the sauce creamy without a lot of extra calories or fat. Dress up the dish with chopped hard-boiled eggs or leave them out if you're in a hurry.
By EatingWell Test Kitchen

Anchovy Vinaigrette

Lemon juice, a touch of anchovy paste and minced garlic make this healthy salad dressing an eggless, not-creamy version of Caesar.
By Julia Clancy

Asparagus with Anchovies & Garlic

Rating: 5 stars
2
Think bold Caesar-salad flavors meet asparagus. This preparation will kick you in the taste buds with assertive garlic, spicy red pepper and rich, salty anchovy.
By EatingWell Test Kitchen

Bean & Salmon Salad with Anchovy-Arugula Dressing

Rating: 3.67 stars
3
This simple bean and salmon salad becomes something truly exciting when dressed with a bold dressing flavored with anchovies and arugula. Canned wild Alaskan salmon is a healthy and environmentally sound choice. Thoroughly drain the beans so the salad doesn't taste watered down. Sometimes heating beans slightly makes it easier to drain off the cooking liquid.
By Vanessa Barrington
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Inspiration and Ideas

Spanish-Inspired Tomato Salad

Spanish-Inspired Tomato Salad
Rating: Unrated
1
This simple salad, topped with crunchy garlicky breadcrumbs, is the perfect vehicle to showcase a unique, colorful mix of tomatoes--any size, shape or color will be delicious. While sherry vinegar adds a special touch, red-wine vinegar works too.
Summer Greens Salad with Tomato Vinaigrette & Anchovy Breadcrumbs

Summer Greens Salad with Tomato Vinaigrette & Anchovy Breadcrumbs
Using a variety of greens gives this simple summer salad an interesting mix of textures. The anchovy in the breadcrumbs and sun-dried tomatoes in the vinaigrette are subtle, but key to adding umami.
Radishes with Green Goddess Dressing

Radishes with Green Goddess Dressing
Roasted Brussels Sprouts

Roasted Brussels Sprouts
Rating: Unrated
2
Anchovy-Garlic Vinaigrette

Anchovy-Garlic Vinaigrette
Greens-&-Gruyère Mini Quiches

Greens-&-Gruyère Mini Quiches

Orange, Anchovy & Olive Salad

Rating: 3.5 stars
1

This delightful Italian salad recipe brings together oranges, olives and anchovies. Beautiful and refreshing, this simple salad can easily be made ahead. Serve as a first course or with roasted chicken.

All Healthy Anchovy Recipes

Green Goddess Sauce

Rating: 5 stars
3
Try this fresh approach to tartar sauce as an accompaniment for any fish or combine it with chunk light tuna as the base of a tuna salad.
By John Ash

Sauteed Swiss Chard with Croutons, Lemon & Anchovy

Caesar salad, croutons and all, meets sautéed Swiss chard in this healthy side dish recipe. Serve along with roasted or baked chicken or fish for a healthy weeknight dinner.
By Carolyn Casner

Caramelized Onion, Olive & Anchovy Socca

Socca (pronounced SO-kah) is a thin chickpea crêpe popular in Italian and French towns along the Ligurian Sea (it's called farinata in Italy). In this healthy recipe, the socca is like a cross between a pissalidière and a gluten-free, anchovy-topped pizza.
By Carolyn Malcoun

Sicilian-Style Stuffed Artichokes

Rating: 4 stars
1
Here a simple bread filling is accented with anchovies, and the lovely flavor permeates artichokes while they steam. In choosing artichokes, look for firm stems and unblemished leaves. Size is not an indicator of quality. Make it a meal: These are a delicious accompaniment for Roman-Style Chicken.
By Melanie Barnard

Provencal Chicken

Rating: 4 stars
1
Here is one simple technique that guarantees juicy results every time. First, pound the chicken: making it thinner ensures quick and even cooking. Next, dredge the chicken lightly in seasoned flour, which helps it turn deep golden brown when sauteed. After the chicken is cooked, deglaze the skillet with broth, wine or a little water to make a pan sauce. The liquid loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.
By EatingWell Test Kitchen

Tartar Sauce

Lower in fat and higher in flavor than the bottled kind, this tartar sauce is well worth the 10 minutes it takes to make.
By Patsy Jamieson

Massaged Broccoli Rabe Salad

Rating: 4 stars
1
In this broccoli rabe salad recipe, the dressing is massaged into the leaves and florets, virtually eliminating its bitter undertones.
By EatingWell Test Kitchen

Grilled Lamb Chops with Anchovy-Walnut Chimichurri

Rating: 5 stars
1
Lamb chops are a fantastic option for this quick dinner recipe because they cook quickly and taste so good. Look for racks with about 8 chops each that have been frenched, which means the meat has been cut away from the tips, exposing the bone. Your butcher will do this for you if you ask.
By Seamus Mullen

Zucchini Ribbon Salad with Cannellini Beans & Anchovies

This simple but delicious five-ingredient salad highlights a number of elements beloved in the Occitanie region of France--white beans, olive oil, zucchini and anchovies. Use your best olive oil here, as it's essential to the flavor. You'll need a sharp vegetable peeler to make the zucchini ribbons. Serve as a side dish next to roast chicken or grilled steak, or double the salad and enjoy as an entree with a warm baguette.
By Emily Monaco

Catchall Lunch Salad

This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.
By Patsy Jamieson

Steak & Potatoes with Anchovy-Caper Vinaigrette

You'll never think of “steak and potatoes” the same way once you taste them drizzled with this smoky, full-flavored anchovy-caper vinaigrette. Serve with steamed green beans.
By Hilary Meyer

Mozzarella en Carrozza

Loosely translated as “mozzarella in a carriage,” Mozzarella en Carrozza is a fried mozzarella sandwich with a pungent anchovy-butter sauce. For this healthier rendition, we brown one side on the stovetop and finish the sandwich in a hot oven. The result: a crisp “carriage” and creamy, savory mozzarella filling. Enjoy with a glass of dry Italian white wine.
By EatingWell Test Kitchen

Escarole & Roasted Vegetable Salad with Anchovy-Garlic Vinaigrette

Roasted cauliflower, potatoes and artichokes get a quick marinade in the garlicky dressing while hot to add extra flavor in this healthy salad recipe. Don't skip the breadcrumbs--they're the secret to making this salad special.
By Joyce Goldstein

Sliced Tomato Salad

Anchovies--you either love them or hate them. If you fall into the former camp you'll be fighting for the little fillets on this salad. If not, leave them off and you still get a lovely oregano-flecked sliced tomato salad--the essence of summer.
By EatingWell Test Kitchen

Pasta with Broccoli, Tomatoes & Anchovy Sauce

Rating: 3.5 stars
3
In this easy pasta recipe, a touch of anchovy makes healthy spaghetti with broccoli really delicious. To make it a meal, assemble an arugula salad tossed with lemon vinaigrette while the pasta sauce is cooking.
By EatingWell Test Kitchen

Tomato Sandwiches with Basil-Anchovy Mayo

Eating a tomato sandwich with juice and mayo gushing down your pinkies is a rite of passage in North Carolina. Typically, Duke's mayo, tomatoes and salt are the only ingredients, but this healthy tomato sandwich recipe goes above and beyond with extra layers of veggies and herbs. Opt for yolks from pasteurized-in-the-shell eggs for the mayo if you like.
By Vivian Howard

Tomato Salsa Verde

This Italian-style fresh tomato-and-herb sauce, not to be confused with spicy Mexican salsa, is a nice alternative to a rich pan sauce. Although it's the perfect partner for Pork Tenderloin Stuffed with Porcini Mushrooms, it works well with any roasted pork, chicken or grilled steak. For the best flavor and texture, serve it shortly after it's made.
By Bruce Aidells

Pan Bagna

Rating: 4 stars
1
In the Provencal dialect, “pan bagna” means “moist bread.” In this lightened version of the classic Mediterranean sandwich, a filling of hard-boiled eggs is seasoned with pungent black olives, mustard and a subtle hint of anchovy. For a truly great sandwich, use the best-quality bread you can find.
By EatingWell Test Kitchen

Tofu Caesar Salad Dressing

Rating: 5 stars
1
Lower in fat and cholesterol than traditional Caesar dressings, here we use tofu in place of the eggs and oil.
By Patsy Jamieson

Salsa Verde

Serve this versatile Italian green sauce on beef, chicken, fish, pasta or potatoes.
By EatingWell Test Kitchen

Broiled Oysters with Anchovy-Almond Butter

Topped with a buttered-up blend of toasted almonds, savory anchovy and fresh herbs, this broiled oyster recipe is rich, intense and downright delicious. Serve the oysters as a first course with a dry amontillado sherry and crusty bread.
By Barton Seaver

Vermicelli Puttanesca

Capers, olives and anchovy add rich flavor to this traditional Italian pasta dish. Make it a meal: Serve with chopped romaine salad.
By EatingWell Test Kitchen

Salsa Verde with Fresh Herbs

Finely chopped fresh herbs, lemon and anchovy flavor this simple sauce. Try serving alongside most any grilled or roasted meat or poultry.
By Mark Bittman

Bitter Greens Salad with Anchovy Dressing

Here's a simple green side salad recipe that matches bitter greens like escarole and radicchio with a pungent anchovy dressing. You could also use frisée, arugula or even mesclun greens. It's great with pizza or as a light side salad.
By Hilary Meyer
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