Very small, intensely flavored oily fish. One can (2oz / 56g) packed in olive oil provides 1.2g omega-3 EPA+DHA, 16% DV calcium, 55% DV selenium, 101% DV B12, and extreme glutamate concentration — anchovies have one of the highest natural glutamate contents of any food, making them the most effective natural flavor enhancer for savory dishes.
Available at all grocery stores (Ortiz and Agostino Recca are premium brands). Roland and Crown Prince affordable options. Anchovy paste in tubes for convenience.
Anchovies' primary health contribution beyond direct nutrition is flavor-driven: as one of the most glutamate-concentrated foods available, 1-2 fillets dissolved into a sauce or oil before cooking transforms the umami depth of the dish significantly — making vegetable-heavy, legume-centered meals satisfyingly delicious. This is the 'secret ingredient' in many restaurant preparations that make vegetables and simple foods taste extraordinary. Caesar salad dressing, Worcestershire sauce, puttanesca sauce, tapenade — anchovy is the hidden umami foundation. By making healthy foods irresistibly palatable, anchovies function as a compliance tool for the APEX mission of increasing vegetable and legume consumption. The direct nutrition (omega-3, selenium, B12, calcium) compounds what the flavor already carries.
Anchovy paste: squeeze a small amount into any sauce or marinade — will not taste 'fishy,' will add deep savory complexity. Canned fillets: melt 2-3 fillets in olive oil over low heat until dissolved — use this flavored oil as the base for any sauté. Add to pizza, pasta, grain dishes. The key: anchovies 'melt away' during cooking, leaving only flavor. 1-2 fillets per serving.
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