Crispy Oven-Baked Anchovies
An oven alternative to pan-fried anchovies: cleaned anchovies are dredged in corn flour and salt, laid out in a single layer and baked at 180 °C with a little oil for about 20–25 minutes. The whole recipe has roughly 1,400 kcal and 185 g of protein.
- Protein · 100 g
- ≈24 g
- Energy · 100 g
- ≈184 kcal
- Total
- 25 min
Per serving (whole recipe): 185 g protein · 1400 kcal
A way to get the flavor of the classic Black Sea fried anchovies without a pan full of oil. The corn flour coating crisps up while the fish stays tender inside. Easy, high in protein and a good source of omega-3.
Method
Preheat the oven to 180 °C.
Clean the anchovies, rinse them well and drain thoroughly.
Mix the corn flour and salt in a bowl.
Dredge the anchovies in the mixture.
Arrange them in a single layer on a parchment-lined baking tray.
Drizzle lightly with the oil.
Bake for about 20–25 minutes, until golden on top.
For extra crunch, switch on the fan or top grill for the last 3–4 minutes.
Nutrition declaration
Each serving (whole recipe) contains:
- Energy5858 kJ1400 kcal70%
- Fat60 g86%
- of which saturates14 g70%
- of which sugars<0.5 g0%
- Salt6.5 g108%
of an adult’s reference intake.
| Typical values | Per 100 g | Per servingwhole recipe | %RI**per serving |
|---|---|---|---|
| Energy | 770 kJ 184 kcal | 5858 kJ 1400 kcal | 70% |
| Fat | 7.9 g | 60 g | 86% |
| of which saturates | 1.8 g | 14 g | 70% |
| Carbohydrate | 5.9 g | 45 g | 17% |
| of which sugars | <0.5 g | <0.5 g | 0% |
| Fibre | <0.5 g | 2.0 g | |
| Protein | 24 g | 185 g | 370% |
| Salt | 0.86 g | 6.5 g | 108% |
* Estimated from the ingredient amounts; not stated in the source.
** Reference intake of an average adult (8400 kJ / 2000 kcal).
Per-100 g values are calculated from the estimated weight of the finished dish (~760 g).
Tips
- Check the tails: once they start to snap, give the fish 5 more minutes and take them out.
- In the video the anchovies were baked at 200 °C for 20–25 minutes, so adjust within that range for your oven.
- If you watch your blood pressure, use less salt.
FAQ
How do I know the anchovies are done?
Look at the tails. When they start to snap, bake 5 minutes more and take them out.
Are the bones a problem?
No, the small bones cooked through nicely in the oven and were easy to eat.
