Anchovy
Anchoveta are abundant in the cold, nutrient-rich waters of the Pacific Ocean, primarily along the Peruvian coast. They are rich in omega-3 fatty acids, proteins, and calcium. The high content of omega-3s makes anchovies highly beneficial for cardiovascular health. These fatty acids help lower bad cholesterol (LDL), reduce inflammation in blood vessels, and promote overall heart function.
However, anchovies are high in purines, which can increase uric acid levels, so they are not recommended for individuals with gout or high uric acid, as they may worsen these conditions.
| AREAS – MASL | RICH IN |
| Anchoveta in Peru, are abundant in the cold, nutrient-rich waters of the Pacific Ocean, primarily along the Peruvian coast | – Omega-3 fatty acids – Proteins – Calcium |
| BENEFITS | CONTRAINDICATIONS |
| Anchovy is rich in omega-3 fatty acids, which are beneficial for improving cardiovascular health. Omega-3s help lower bad cholesterol (LDL) and improve heart health by reducing inflammation in blood vessels, promoting overall heart function. | Anchovies are high in purines, which can increase uric acid levels, so they are not recommended for individuals with gout or high uric acid, as they may exacerbate these conditions |
RECIPE – Peruvian Anchovy Tiradito
Ingredients
Instructions
- Prepare the Anchovies: Clean and fillet the anchovies, removing any bones. Lay them flat on a serving dish.
- Make the Marinade: In a small bowl, mix the lime juice, chopped ají amarillo, minced garlic, olive oil, salt, and pepper.
- Marinate the Anchovies: Pour the marinade over the anchovies, ensuring they are fully coated. Let them marinate for about 10 minutes in the fridge to absorb the flavors.
- Serve: Garnish with fresh cilantro leaves and thinly sliced red onion (if using). Serve immediately.
- This Peruvian Anchovy Tiradito is a light, fresh dish that highlights the natural flavor of anchovies while providing a healthy dose of omega-3s, protein, and calcium. It’s perfect as a starter or a light lunch.