Calabrian anchovies 'arriganate'
Anchovies from our Mediterranean Sea have incredible nutritional characteristics, first and foremost they are rich in protein, as well as minerals, selenium and calcium. This oily fish also contains good doses of omega-3 fatty acids, which are useful in preventing cardiovascular diseases, reducing the amount of bad cholesterol and raising the amount of good cholesterol, commonly known as LDL.
There are a number of recipes for anchovies, but let's take a look at one that is the queen of all tables here in Calabria: calabrian anchovies 'arriganate'. The term 'arriganate' comes from oregano, which is the main ingredient in this recipe and gives the dish its unparalleled aroma and taste.
Ingredients for 6 people
- 500g of fresh anchovies
- 1 bunch of oregano
- 100ml of extra virgin olive oil
- 1 garlic clove
- 2 tablespoons of white wine vinegar
- Tomato pulp to taste
- Grated lemon to taste
- Parsley to taste
- Salt to taste
How to make Calabrian anchovies 'arriganate'
Let's clean our anchovies, to do this we can go to our trusted fishmonger's and order very fresh anchovies (you can tell by analysing the back, which must be a beautiful dark blue colour and the eye must be bright and protruding), already deprived of bones and head, then we pass them under a strong jet of cold water.
In a hot frying pan, sprinkle the bottom of the pan with extra virgin olive oil, garlic divided in two, oregano and a spoonful of tomato pulp. Add salt to taste and place our open anchovies in the pan, taking care not to overlap them and creating a layer that fills the entire surface. We repeat the step sprinkling with more oil and tomato pulp. During the cooking process, sprinkle with white wine vinegar.
We cook for about fifteen minutes with the lid on, then continue cooking without, taking care to turn the anchovies without flaking them.
Before serving, to give the dish even more flavour, we grate some lemon zest onto our Calabrian anchovies 'arriganate'.
