Anchovies are cheap but rich in unsaturated fats such as omega-3. Eating blue fish is recommended for those who are on a diet and have to trim down saturated fats. It is also a food rich in calcium (350mg per 100g of food) is recommended to fight decalcification.
g.800 anchovies cost € 8.00
least 100 g breadcrumbs “€ 0.50g.
grated cheese 100g., € 2.00
(Pecorino cheese, Auricchio)
3 tablespoons of Tomato Sauce
Olive Oil, Parsley, pepper,
1 lemon “€ 0.50
300 calories per capita, cooking 10 minutes, total cost € 11.00
Open the anchovies, take off their heads and clean them to the bone. Rinse with water and vinegar and dry with a cloth.
Then prepare a mixture of bread crumbs, grated cheese, finely chopped parsley and add 3 tablespoons of tomato sauce, a few pepper sprinkles and mix together with a fork. Add a drop of oil and keep tossing until the whole mix is homogeneous.
Take a round shaped aluminium pan, add oil and sprinkle bread crumbs all over it. Lay the anchovies radially in the pan then place a layer of cheese and bread crumbs on top of them. Repeat the whole process three times. Dust the cake with a little more ‘bread crumbs and grated cheese, a drizzle of olive oil and a few drops of lemon juice to keep it dry in the oven. Finish the whole process off with freshly ground white pepper.
Preheat the oven to 150 degrees and cook as long as you do not see the white anchovies and bread crumbs turn golden. Usually 10 to 15 minutes in the oven are more than enough.
You can garnish the dish with capers and cherry tomatoes, cabbage leaves or lettuce. Serve from the pan after it has cooled down a little.
7 May 2011 | 18:14 Viewed 363 times