Ingredients

Anchovies

About eight inches long, this small silver skinned fish is harvested from the Mediterranean, Atlantic and Pacific Oceans, as well as the Black Sea. They are now available fresh in this country and are low in sodium and fat.

Thinking of anchovies usually calls to mind those sold in little rectangular cans. These are small filets that have been salt cured and packed in oil.

Most people would say they don’t like anchovies, but used carefully, they can add a rich, salty flavor to recipes. It doesn’t take much – usually 2 – 3 in a recipe. Each filet has about 150 mg of sodium, so when adding to a recipe, decrease the amount of salt.

2 canned anchovy filets = 17 calories, <1g fat, 0g sat fat, 0g mono fat, 2g protein, 0g carbohydrates, 293mg sodium, 7mg cholesterol