Anchovy oil, made from small, oily fish, is high in omega-3 fatty acids and used in cooking worldwide. It has more omega-3s than salmon oil but is high in cholesterol and sodium. It is also used as a health supplement for humans and pets.
Anchovy oil is made from anchovies, an extremely oily, small fish that has a greenish color with silvery scales. This fish oil – as with all fish oils – contains a high concentration of omega-3 fatty acids and can be taken as a health supplement for humans and pets. Anchovy paste and oil are used worldwide in cooking to add a distinctive, pungent flavor to food dishes, especially in the Mediterranean region and throughout Southeast Asia.
When used as a health supplement, anchovy oil has the advantage of having nearly 30% more omega-3s than salmon oil, one of the more popular fish oil supplements. Anchovy oil is high in cholesterol and sodium, however, making it less healthy than other fish oils. In general, fish oils can help reduce fat called triglycerides in the bloodstream, but they don’t reduce cholesterol. Anchovy oil already contains a high amount of cholesterol.
The anchovy oil nutrition label specifies the purity of the oil. It will usually indicate whether the anchovy oil was combined with sardine or other types of fish oil, and can also indicate how the oil was processed. For example, the label might say the oil is free from hexane – a common petrochemical used for distillation – which makes the oil purer. Meanwhile, the fish oil that is marketed for pets is usually a low-grade combination of sardine and anchovy oil.
In addition to being used as a health supplement, anchovies, anchovy oil and anchovy paste are used in recipes all over the world. The oil is used to make savory fish stock, sauces and stews. Dried anchovies or anchovy paste are popular in Asian cuisine, while European and Mediterranean dishes tend to include fresh anchovies and small amounts of anchovy oil.
Anchovy oil used in cooking is sometimes flavored with herbs and spices. It can be bought in bottles imported from Mediterranean countries such as Turkey or Italy. Anchovy oil is one of the main ingredients in Caesar salad dressing, as well as in many pasta sauces and other traditional Italian dishes.
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