Anchovies? I know. I have to agree. Right out of the can, they are not the most attractive little fish and yes, they have a very distinct aroma. However, anchovies get a bad rap. When added to a sauce, they bring a wonderful salty, earthy “umami” taste, adding a delicious depth of flavor that is not “fishy”.

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 have on hand (except the anchovies, those you’ll most likely have to add to your shopping list).

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 (both EPA and DHA) content of fish (all based on a 4 oz 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