Healthy Anchovy Recipes

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.

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

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.

This easy vinaigrette recipe is like a simpler version of Caesar dressing. Try it over grilled romaine, in a wrap or tossed with roasted vegetables.

Green Goddess dip is perfect for raw veggies like cukes, celery, carrots, radishes, and more, and this dip is packed with fresh herbs like tarragon and parsley.

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.

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.

In this broccoli rabe salad recipe, the dressing is massaged into the leaves and florets, virtually eliminating its bitter undertones.

Here a simple bread filling is accented with anchovies, herbs and Parmesan cheese to create these stuffed artichokes. When choosing artichokes, look for firm stems and unblemished leaves.

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

This steak salad recipe is tasty and easy to make. Flat-iron steak is quite tender; cook this lean cut of steak to medium-rare for the best flavor.

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.

This easy summer salad, which is inspired by similar salads served in Guadeloupe, features the squash that is called christophine in Guadeloupe, chayote in Mexico and parts of the U.S., chocho in Jamaica, xuxu in Brazil and mirliton in New Orleans. It makes a refreshing foil to Caribbean curries and other spicy dishes. Read more about this recipe here.

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.

This quick and easy radish recipe will get you ready for spring. Traditional green goddess is made with mayo and sour cream but here we use avocado, buttermilk and yogurt to achieve a lightened-up, creamy dressing.

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

Serve this versatile Italian green sauce on beef, chicken, fish, pasta or potatoes.

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.

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.

Radicchio mellows from bitter to sweet when grilled in this healthy pesto recipe. Try it spooned over grilled chicken or steak, or stirred into your favorite pasta.

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.

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.

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.

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.