Carbonara is an Italian dish from Rome that uses eggs, noodles, cheese to create a silky sauce. Pork, or  guanciale (pork cheeks), is a traditional ingredient but here we are using anchovies. Anchovies are a much healthier option and add a wonderful salty, earthy “umami” flavor.

This recipe, from Food and Wine, is a fast, simple, healthy pasta dish you can whip-up any night of the week with pantry ingredients you likely have on hand.

Nutrition Note:  Anchovies are one of the highest sources of heart protective omega-3 fatty acids (EPA and DHA). Most medical experts and health organizations recommend 250-500 mg of EPA and DHA per day.  Eating 8 ounces of seafood per week provides an average of 250 mg per day.  Individuals with coronary heart disease, probably need closer to 1 gram per day. Anchovies are salty but when used as the main source of salt in a meal, the sodium level will balance out.

Omega-3 fatty acid content of seafood

Based on 4-ounce serving:

Anchovy, canned in oil                   2300 mg

Salmon, sockeye, cooked             1390 mg

Trout, rainbow, wild, cooked         1119 mg

Sardines, canned in oil                  1113 mg

Tuna, white, canned in water          977 mg