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
Double this recipe to have extra dressing on hand for tomorrow night's salad.

Pasta Puttanesca with Beef

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

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
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.

Massaged Mustard Greens Salad

Rating: 5 stars
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.

Cauliflower with Anchovies & Oil-Cured Olives

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

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
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.

Roasted Asparagus with Garlic-Lemon Sauce

Rating: 4.8 stars
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.

Anchovy Vinaigrette

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

Asparagus with Anchovies & Garlic

Rating: 5 stars
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.

Bean & Salmon Salad with Anchovy-Arugula Dressing

Rating: 3.67 stars
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.

Inspiration and Ideas

Spanish-Inspired Tomato Salad

Rating: Unrated
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

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.

Orange, Anchovy & Olive Salad

Rating: 3.5 stars

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.