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Breaded Anchovies

Our friend Lily Harris (one of our favorite Instagram follows) dreamt up this wonderful recipe using our spice blends and shared it with us. This is reposted with permission from Lily's website. Check out her site and Patreon for lots of wonderful, nourishing recipes. 

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These are the best version of adult fish fingers, using supportive ingredients & made at home, which is how we like to do things. Choosing to eat more of the small oily fish is not only good for your health because of the high Omega-3 content, but by diversifying the fish you eat beyond the typical salmon & tuna, you require less fossil fuels & give the declining popular fish populations a break. I used the Mother Tongue spice blend because they choose organic ingredients & provide spice blends that make cooking & rounding out flavors at home mindless. Here is a breakdown of the recipe, providing approximately two servings…

 

Ingredients:

  • 1 4-ish oz. can of anchovies, drained (you can also use fresh anchovies. Just rinse with water & leave them a little wet to hold onto the flour mixture_
  • 1/2 cup flour (both regular flour and a gluten free flour blends will work. I used the Bob’s Red Mill GF All-Purpose Baking Flour or King Arthur’s GF Flour)
  • 1 tsp Cook Mother Tongue “The Chiles” spice blend
  • 1/4 tsp black pepper
  • Extra virgin olive oil
  • Flakey sea salt
  • Lemon, cut into wedges
  • Fresh flat-leaf parsley, finely chopped

Directions:

  1. Place a medium sized sauté pan over medium heat & add enough olive oil to evenly coat the pan with about 1/8” oil. Perfection isn’t necessary here, a little more or a little less will work just fine.
  2. While that heats up, in a small bowl, mix your flour, “The Chiles” blend, & pepper together.
  3. Dredge the anchovies in the flour mixture, evenly coating each, & set on a plate to the side. (The oiliness from the canned fish should be enough to let the flour mixture stick & create a full coating)
  4. To check if the oil in the pan is hot enough, use your fingers to flick a bit of water in. If the water sizzles, it’s ready to go.
  5. Carefully place the coated anchovies into the pan, as evenly spaced as possible, & fry until golden brown on one side, about 1-2 minutes. If you’re using fresh anchovies, it might take a bit longer, maybe 3 minutes. I recommend keeping a close eye on them & use your intuition.
  6. Flip one by one & fry for another 1-2 minutes, about 3 minutes for fresh anchovies.
  7. Remove from the pan, plate, & sprinkle with flakey sea salt & parsley. Add the lemon wedges alongside for squeezing when ready to eat, as we don’t want them to get soggy. If you want to remove excess oil before plating, let them sit on a paper towel covered plate for a couple of minutes before serving.

 

I paired these with homemade ratatouille & parsley rice, but play around & try your own pairings. As always, let me know how it goes! I love to see photos of what you cook up.

For your health,

Lily

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