The Benefits of Anchovies and How to Choose Them
Anchovies are often called the "milk of the sea" due to their rich nutrients such as calcium, taurine, and niacin. So, how can you choose high-quality anchovies?
Nutrients and Benefits of Anchovies
How to Choose High-Quality Anchovies
There are several criteria to consider when selecting good-quality anchovies.
For soup-making anchovies, look for ones with a light golden hue, a flat shape, and a slightly curved form. These traits indicate freshness and proper drying.
For side dish anchovies, the selection varies by size. Small anchovies should have a white or slightly transparent bluish tint to indicate freshness. Medium-sized anchovies should have a clear, glossy silver-gray color. Avoid anchovies that are overly dry or emit a sour smell.
The saltiness of anchovies is another crucial factor. Overly salty anchovies often have excessive salt added and may lack freshness. These anchovies can make it challenging to control the seasoning in dishes and may negatively impact health. Therefore, it is essential to carefully check both the freshness and saltiness when purchasing anchovies.
Proper storage is also critical for anchovies. Store them in a sealed container in a cool, dry place, or keep them in the freezer to maintain their freshness for an extended period.
By choosing high-quality anchovies and storing them appropriately, you can enjoy their taste and nutrition in various dishes.
Precautions When Consuming Anchovies
First, the calcium in anchovies has an absorption rate of about 30%, which is lower than the absorption rate of dairy products like milk (50%). Therefore, to effectively absorb calcium from anchovies, it is recommended to consume them with ingredients rich in vitamin D, such as salmon, dried radish greens, dried shiitake mushrooms, yogurt, and egg yolks. Vitamin D promotes calcium absorption, further strengthening bone health.
Second, anchovies have a relatively high sodium content. In particular, dried anchovies are concentrated in sodium, so excessive consumption may lead to an overintake of sodium. To address this, you can soak anchovies in hot water to reduce their salt content, or consume them with potassium-rich foods (such as vegetables, potatoes, fruits, and seaweed) that help excrete sodium from the body.
Lastly, the phosphorus found in processed foods can interfere with calcium absorption. Thus, it is better to reduce the consumption of processed foods when eating anchovies.
When consuming anchovies healthily, it is essential to choose cooking methods that minimize the destruction of nutrients and reduce the fishy smell. For example, when stir-frying anchovies, avoid using too much oil and cook with appropriate heat control.
By following these methods, you can fully enjoy the nutrients of anchovies.
Anchovy Powder and Recipes
Anchovies are commonly used in Korean cuisine for making broth, and they are often discarded after extracting the stock. However, if you make anchovy powder, you can fully utilize their nutrients, making it a very useful method.
To make anchovy powder, you first need to prepare the anchovies.
- First, split the anchovies in half and remove the innards, as the innards can give a bitter taste.
- The prepared anchovies should be dried in the shade or roasted in a dry frying pan without oil until they become golden brown to remove their fishy smell and moisture.
- Once prepared, grind them finely using a blender and store the powder, which can then be used in various dishes.
For example, a spoonful of anchovy powder can make soybean paste stew taste richer. It is also excellent for making soup stock or noodle soups. You don't need to prepare anchovies separately for broth, making it a time-saving option.
Although anchovies are caught throughout the year, they are particularly flavorful and nutritious from March to May. Anchovies caught during this period are plump, with bluish, translucent surfaces. These features indicate freshness, and spring-caught anchovies are so high in quality that they can be eaten raw or grilled.
Spring anchovies are used in various dishes. For instance:
- Anchovy Wraps: Fresh anchovies wrapped with assorted vegetables create a harmony of the nutty flavor of anchovies and the refreshing taste of vegetables.
- Anchovy Sashimi and Fried Anchovies: These are other ways to enjoy fresh spring anchovies.
- Anchovy Course Meals: In southern regions like Tongyeong and Geoje, various anchovy dishes are served together as part of a course meal, showcasing local specialties.
Anchovies are called by different names depending on their size and region of catch. Large anchovies are known as "Soonbongi," small ones as "Jansari," and medium-sized ones as "Aengmery." On Jeju Island, they are referred to as "Mel" or "Haeng-eo."
Anchovies are versatile ingredients that can be enjoyed in many dishes, such as stir-fries, braises, soups, and broths. They are also commonly consumed as a snack with beer, demonstrating their wide culinary appeal.
