Everything You Need to Know About Anchovies

Anchovies: Possibly one of the most polarizing ingredients in the kitchen. Cilantro might give them a run for their money, but let me walk you through everything you need to know about anchovies. With a bit more understanding, you might just come to love them — and you might already be using them more often than you think. Keep reading to find out what I mean.

What Are Anchovies?

Anchovies belong to the Engraulidae family, which includes about 140 species. These small fish are considered ‘forage fish,’ meaning they’re a favorite snack for larger fish, seabirds, and marine mammals. You’ll find anchovies in the Indian, Atlantic, and Pacific Oceans, as well as the Black and Mediterranean Seas. While fresh anchovies are tasty, most of us are more familiar with the canned variety. Thanks to their small size, you can eat the bones, which dissolve or 'melt' when cooked, leaving only the rich, savory flavor behind.

What Do Anchovies Taste Like?

And here's the big question that splits opinion. Contrary to popular belief, anchovies don’t taste ‘fishy’ when cooked into a dish. Instead, they provide a bold, salty kick and a rich, savory flavor that many consider an ‘umami bomb.’ Umami is often referred to as the fifth taste—it enhances sweet, salty, bitter, and savory notes. It's essentially a meaty, earthy flavor that you also find in mushrooms, meats, and cheeses like Parmigiano-Reggiano. I’m convinced that the aversion many people have to anchovies comes from bad experiences with whole anchovies on poorly made pizzas. When properly blended into a dish, anchovies enhance the flavor rather than stand out as a fishy taste.

How to Use Anchovies

There are countless ways to incorporate anchovies into your cooking. My go-to method is mincing them and melting them into sautéed onions before adding tomatoes to create a savory pasta sauce or pizza topping. You can also mix a few with your aromatics before adding beef or lamb to a stew. And let's not forget the mouthwatering 'warm bath' of bagna cauda. Another favorite in my house is blending minced anchovies into olive tapenade—super easy to make, and absolutely addictive.

I’ll admit, when I know there are ‘anchovy haters’ at the table, I sometimes sneak a few into dishes like pasta sauces, hoping to convert them. But here's an important distinction: there's a difference between disliking anchovies and being allergic to them. Always check that your guests aren’t allergic before attempting to sneak them in.

Does Caesar Salad Have Anchovies?

It might surprise you to learn that the original Caesar salad didn’t actually have anchovies in it. (More on that in a moment.) Nowadays, however, most versions of the Caesar salad include anchovies in the creamy dressing, with their umami flavor becoming an essential part of the dish’s iconic taste.

Are Sardines and Anchovies the Same?

While both sardines and anchovies are small fish, they’re far from the same. Sardines are larger, milder-tasting fish and don’t pack the same bold, savory punch that anchovies do. The confusion probably arises because they’re often sold in cans side by side at the grocery store.

Substitutes for Anchovies

Now, about that Caesar dressing and anchovies: the reason anchovies became linked with Caesar salad is because the original recipe actually used a fantastic substitute for anchovies—Worcestershire sauce. And here’s the kicker: one of Worcestershire’s key ingredients is, you guessed it, anchovies! So, technically, I wasn’t entirely honest when I said the original Caesar salad didn’t contain anchovies after all.

Another great anchovy alternative is fish sauce. A few drops of fish sauce can deliver the same umami punch without the complexity of Worcestershire sauce. But be cautious when using fish sauce—start with just one or two drops, as it can quickly overpower a dish.

Are Anchovies Healthy?

There are definitely a few angles to consider here. As oily fish, anchovies are a rich source of omega-3 fatty acids, which are fantastic for joint health, mental well-being, and maintaining good cholesterol levels. However, many anchovies come packed in oil and salt. If the oil is olive oil, then that’s great. And while too much salt isn’t ideal, in small amounts, it's not inherently harmful. The silver lining is that most of us eat anchovies in small portions, so the oil and salt aren’t a big concern. Plus, anchovies offer other valuable nutrients like vitamin A, selenium, calcium, and iron. In short, they can definitely be part of a healthy, balanced diet.

If you're not yet an anchovy fan, my advice is to give them a shot. The best way to ease into it is by cooking them into a sauce. Trust me, your tomato sauce won’t taste like fish; instead, it will have a richer, deeper, more savory flavor. Once you’ve conquered that, try adding anchovies to your salad dressings. And when you're ready, elevate your anchovy game with a traditional Pissaladiere—a pizza-like dish topped with caramelized onions, olives, herbs, and anchovies. It's a bold move that marks your transition from anchovy skeptic to anchovy enthusiast.

Let me say it again: Anchovies are good for you, they’re not fishy, they're budget-friendly, and they’re a fantastic way to add depth and flavor to a variety of dishes. Once you embrace them, you'll never look back on the anchovy train.