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Raw Anchovy Fillet
Fish
Nutri-ScoreA

Raw Anchovy Fillet

Engraulis encrasicolus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Anchovy Fillet provides 210 kcal, 29g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw anchovy fillets are small, oily fish known for their strong flavor and high nutritional value. They are rich in omega-3 fatty acids, protein, and essential vitamins and minerals.

Also known as:
AnchovyEngraulis
Scientific NameEngraulis encrasicolus
Region of OriginMediterranean Sea and parts of the Atlantic Ocean
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories210 kcal
Water
70%
Fiber0g
Total40.0g
Protein
29g(73%)
Fats
11g(28%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B128.9 µg (370%)
Vitamin D2 µg (13%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium200 mg (20%)
Iron2.5 mg (14%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓High protein content supports muscle growth and repair.
✓Contains essential vitamins like B12 and D, crucial for energy metabolism and bone health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain high levels of sodium if preserved or canned.
!Raw fish can pose a risk of foodborne illness if not handled properly.

How to Prepare & Consume

Best enjoyed raw in dishes like sushi or ceviche. Ensure freshness and proper handling to minimize health risks.

Smart Selection & Storage

How to Select

Choose anchovy fillets that are firm, shiny, and have a fresh ocean smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

Keep raw anchovy fillets refrigerated at temperatures below 40°F (4°C) and consume them within 1-2 days for best quality.

Myths vs Realities

MythRaw fish is always unsafe to eat.
RealityWhen sourced from reputable suppliers and handled properly, raw fish can be safe and nutritious.
MythAll anchovies are high in mercury.
RealityAnchovies are small fish and typically have lower mercury levels compared to larger predatory fish.
MythYou cannot eat raw fish if you have a weak immune system.
RealityIndividuals with weakened immune systems should consult a healthcare provider, but not all raw fish is unsafe.

Healthy Recipes

Zesty Anchovy Salad

A refreshing salad featuring raw anchovy fillets, mixed greens, and a citrus vinaigrette that packs a flavorful punch.

Ingredients
  • 200g raw anchovy fillets
  • 150g mixed salad greens
  • 1 avocado, sliced
  • 1 orange, segmented
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the mixed salad greens, avocado slices, and orange segments.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing.
  3. 3. Gently toss the salad with the dressing and top with raw anchovy fillets before serving.

Anchovy and Quinoa Bowl

A nutritious quinoa bowl topped with raw anchovy fillets, roasted vegetables, and a tahini dressing for a wholesome meal.

Ingredients
  • 100g raw anchovy fillets
  • 150g cooked quinoa
  • 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt to taste
Instructions
  1. 1. In a bowl, place the cooked quinoa as the base.
  2. 2. Top with the mixed roasted vegetables and arrange the raw anchovy fillets on top.
  3. 3. In a small bowl, mix tahini, lemon juice, and salt, then drizzle over the bowl before serving.

Spicy Anchovy Lettuce Wraps

These spicy lettuce wraps are filled with raw anchovy fillets, fresh herbs, and a kick of chili for a healthy snack or appetizer.

Ingredients
  • 150g raw anchovy fillets
  • 1 head of butter lettuce, leaves separated
  • 1 red chili, finely chopped
  • 2 tablespoons fresh cilantro, chopped
  • 1 tablespoon fish sauce
  • Juice of 1 lime
Instructions
  1. 1. In a bowl, mix the chopped chili, cilantro, fish sauce, and lime juice.
  2. 2. Place a raw anchovy fillet on each lettuce leaf and spoon the chili mixture on top.
  3. 3. Wrap the lettuce around the filling and enjoy as a fresh, spicy snack.

Anchovy Pesto Zoodles

A low-carb dish featuring spiralized zucchini noodles tossed in a homemade anchovy pesto for a burst of flavor.

Ingredients
  • 200g raw anchovy fillets
  • 2 medium zucchinis, spiralized
  • 1 cup fresh basil leaves
  • 2 tablespoons pine nuts
  • 2 tablespoons olive oil
  • 1 garlic clove
  • Salt to taste
Instructions
  1. 1. In a food processor, blend basil, pine nuts, olive oil, garlic, and salt until smooth to create the pesto.
  2. 2. In a pan, lightly sauté the spiralized zucchini for 2-3 minutes until just tender.
  3. 3. Toss the zoodles with the anchovy pesto and top with raw anchovy fillets before serving.

Anchovy and Chickpea Salad

A hearty salad combining protein-rich chickpeas with raw anchovy fillets, cherry tomatoes, and a tangy dressing.

Ingredients
  • 150g raw anchovy fillets
  • 1 can (400g) chickpeas, drained and rinsed
  • 200g cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine chickpeas, cherry tomatoes, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and top with raw anchovy fillets before serving.

Anchovy Sushi Rolls

Delicious sushi rolls made with raw anchovy fillets, avocado, and cucumber, wrapped in nori for a healthy treat.

Ingredients
  • 150g raw anchovy fillets
  • 1 cup sushi rice, cooked
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets nori
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat and spread a thin layer of sushi rice over it.
  2. 2. Place slices of avocado, cucumber, and raw anchovy fillets along the edge of the nori.
  3. 3. Roll tightly and slice into pieces, serving with soy sauce for dipping.

Anchovy and Cauliflower Rice Stir-Fry

A healthy stir-fry featuring cauliflower rice, raw anchovy fillets, and colorful vegetables for a quick meal.

Ingredients
  • 200g raw anchovy fillets
  • 2 cups cauliflower rice
  • 1 bell pepper, diced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. In a large pan, heat sesame oil and add cauliflower rice, bell pepper, and broccoli, cooking until tender.
  2. 2. Stir in soy sauce and raw anchovy fillets, cooking for an additional 2 minutes.
  3. 3. Serve hot as a nutritious and filling meal.

Anchovy and Avocado Toast

A simple yet delicious avocado toast topped with raw anchovy fillets, perfect for a healthy breakfast or snack.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 150g raw anchovy fillets
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Mash the avocado with lemon juice, salt, and pepper, then spread it on the toasted bread.
  3. 3. Top with raw anchovy fillets and serve immediately.

Mediterranean Anchovy Dip

A flavorful dip made with raw anchovy fillets, Greek yogurt, and herbs, perfect for pairing with fresh veggies.

Ingredients
  • 150g raw anchovy fillets
  • 1 cup Greek yogurt
  • 2 tablespoons fresh dill, chopped
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Veggie sticks for serving
Instructions
  1. 1. In a bowl, mix Greek yogurt, chopped dill, lemon juice, salt, and pepper until well combined.
  2. 2. Fold in the raw anchovy fillets gently.
  3. 3. Serve with an assortment of fresh veggie sticks for dipping.

Anchovy and Tomato Bruschetta

A delightful bruschetta topped with fresh tomatoes, basil, and raw anchovy fillets for a burst of Mediterranean flavor.

Ingredients
  • 4 slices whole-grain baguette
  • 200g cherry tomatoes, diced
  • 150g raw anchovy fillets
  • 2 tablespoons fresh basil, chopped
  • 1 tablespoon balsamic vinegar
  • Olive oil for drizzling
Instructions
  1. 1. Toast the baguette slices until crispy.
  2. 2. In a bowl, mix diced tomatoes, basil, balsamic vinegar, and a drizzle of olive oil.
  3. 3. Top each toasted slice with the tomato mixture and raw anchovy fillets before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of eating raw anchovy fillets?

Raw anchovy fillets are high in omega-3 fatty acids, which support heart health, and are rich in protein, vitamins, and minerals.

How should I store raw anchovy fillets?

Store raw anchovy fillets in the refrigerator and consume them within 1-2 days for optimal freshness.

Can I eat raw anchovy fillets if I am pregnant?

Pregnant women should consult their healthcare provider before consuming raw fish due to potential risks of foodborne illness.

What is the best way to prepare raw anchovy fillets?

Raw anchovy fillets can be marinated in citrus juices for ceviche or served with a dipping sauce.

Are raw anchovy fillets safe to eat?

Yes, as long as they are fresh and sourced from reputable suppliers to minimize the risk of parasites.

How do raw anchovy fillets compare to cooked anchovies?

Raw anchovy fillets have a stronger flavor and retain more nutrients compared to cooked anchovies.

What dishes can I make with raw anchovy fillets?

Raw anchovy fillets can be used in sushi, salads, or as a topping for crackers.

Do raw anchovy fillets contain mercury?

Anchovies are generally low in mercury compared to larger fish, making them a safer choice for regular consumption.

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Comparisons
Raw Anchovy Fillet vs Alaska Plaice Fillet Raw Anchovy Fillet vs Albacore Tuna Raw Anchovy Fillet vs Albacore Tuna
Nutrients
Protein in Raw Anchovy Fillet Calories in Raw Anchovy Fillet Vitamin-c in Raw Anchovy Fillet Magnesium in Raw Anchovy Fillet
Featured Guides
Health Benefits of Raw Anchovy Fillet Healthy Recipes with Raw Anchovy Fillet
Rankings
Fish high in vitamin-b12 Fish high in protein Fish low in carbohidratos Fish low in índice glucémico