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