Health Benefits of Anchovy Fish and a Easy Healthy Recipe

Health Benefits of Anchovy Fish and a Easy Healthy Recipe

Anchovy fish is a small marine fish, which is rich in nutrients and has many health benefits. It is usually eaten canned, dried or in paste form. Anchovy fish is a small fish rich in omega-3 fatty acids, calcium, iron and protein which are very beneficial for the heart and brain.

Health Benefits of Anchovy Fish:

1. Source of Omega-3 Fatty Acids

• Provides direct EPA and DHA, which help in heart health, brain function and reduce inflammation.

2. Rich in Protein

• 100 grams contains about 20-25 grams of protein.
• Helps build muscle and helps replenish cell loss.

3. Keeps the heart healthy

• Helps control cholesterol and high blood pressure.
• Reduces inflammation of the arteries.

4. Rich in Calcium and Vitamin D

• Strengthens bones and teeth.
• Helps prevent osteoporosis.

5. Selenium and iodine

• Beneficial for the thyroid gland.
• Protects the body from free radicals as an antioxidant.

6. Low calories and healthy fats

• Helps with weight control and is ideal for those following a keto or low-carb diet.

7. Helps improve eyes and brain

• DHA plays an important role in the functioning of the retina of the eyes and brain.

Here is an easy, healthy recipe:

Healthy Anchovy Fish Stir-Fry

1. Anchovy fish (dried or raw): 1 cup
2. Mustard oil: 2 tablespoons
3. Onion, chopped: 1 medium
4. Garlic, chopped: 1 teaspoon
5. Green chilies: 2 chopped
6. Turmeric powder: 1/4 teaspoon
7. Lemon juice: 1 tablespoon
8. Salt: As needed
9. Coriander leaves: As desired (for garnish)

Recipe:

1. Wash the fish if it is raw. If it is dry, you can use it directly.
2. Heat oil in a non-stick pan and add the chopped onion and garlic, fry until lightly browned.
3. Stir in the green chilies and turmeric powder.
4. Fry the anchovies on medium heat for 4–5 minutes.
5. Add salt and lemon juice and cook for another 1–2 minutes.
6. Serve hot with coriander leaves.

Nutritional value:

This recipe is rich in protein and omega-3 and is very low in calories, which is good for the heart, bones and hair.

Caution:

Anchovy fish can be high in sodium, especially when canned. Patients with high blood pressure should be careful.

If you have allergies, you should eat it with caution.

An Easy Healthy Recipe with Anchovy Fish