Small In Size, Big in Flavors
Anchovy is one of Korea’s most essential food ingredient, especially in Korean stews and soups. Fresh or raw anchovies are used to make pickled or fermented fish, while the dry variety are made into broth, as a side dish, or more often as a snack. Cooking anchovies depend much on their size. The bigger ones, called Dasi-myulchi are for broth; the small ones, Bokkeum-myulchi, are side dishes.
There are more than 100 different species of anchovies foraging in the Pacific, Atlantic, and Indian Oceans. The small, saltwater fish swim in large schools, making them very easy to catch in large quantities. Fishing for anchovies is very popular in the Mediterranean, hence, it has become a major part of European, Middle Eastern, and North African cuisines.
The taste of the fish may not be pleasant to most people but the little salty fish has found its way in pizzas, pastas, salads, sandwiches, and in tomato sauce. The nutritional value of anchovies is well studied. They are rich in protein, vitamins and minerals. Known as the King of Calcium, anchovies also contain iron, magnesium, phosphorus, potassium, sodium and zinc. Anchovies are a good source also of vitamins thiamin, riboflavin, niacin, folate, C, B12, B6, A, E and K. They also contain fatty acids and cholesterol.
Due to the large amounts of polyunsaturated fats they contain, notably Omega 3 fatty acids, anchovies are healthy for the heart, reducing bad cholesterol and their buildup in the arteries leading to atherosclerosis, heart attacks, and strokes. Rich also in protein, anchovies benefit the functioning and efficiency of cell metabolism and connective tissue repair and regrowth. The King of Calcium also helps in building strong bones, preventing the risk of osteoporosis, fighting bone degradation, and helping teeth from weakening.
The low calorie count of anchovies make them ideal for weight loss purposes. Their omega 3 fatty acids, vitamin E content and the mineral selenium promote healthy skin – enabling smooth complexion, preventing breakouts and early wrinkles, and protecting against sunburn. The high levels of vitamin A in anchovies have been linked to reduced appearance of macular degeneration, as well as cataracts.
Know that the strong flavors of anchovies may mean you only have to use a little in your cooking. Besides, the high levels of sodium in them are a contributory risk factor; so just be moderate in consumption.
Enjoying in Healthy Moderation
Know more about anchovies from your favorite UW Korean restaurant. Little wonder why the little fish are a regular ingredient in a lot of Korean and other Asian dishes. For flavor and health benefits, anchovies deliver the goods.