Anchovies are tiny silverfish with a black stripe along the ridge, about ten centimeters in size. They contain up to 25% fat, so they are an excellent source of omega-3 polyunsaturated fatty acids. Fresh anchovies have white flesh and a less pronounced taste than canned ones. The salads prepared with this fish are very healthy and tasty.
Pick your recipe
You will need
-
- For refueling:
- 7 tbsp. l of olive oil;
- 1 clove of garlic;
- 7 basil leaves;
- 1.5 tbsp. l wine sauce;
- salt;
- ground black pepper.
- For salad:
- 250 g of green beans;
- olive oil;
- 1 clove of garlic;
- a bunch of parsley;
- 2 tbsp. l wine sauce;
- 2 tsp lemon juice;
- 1 head of salad;
- 3 tomatoes;
- 1 cucumber;
- 3 onions;
- 3 tbsp. l small black olives;
- 1 sweet red pepper;
- 3 eggs;
- 7-8 anchovy fillets in oil;
- 150 g of tuna in oil.
Instruction manual
1
Prepare salad dressing in advance. In a small plate, mix olive oil, garlic crushed in a garlic press, finely chopped basil, wine vinegar, salt, black pepper. Then cover it on top with cling film and leave the dressing to infuse in a warm place for two hours.
2
Cook vegetables at this time. Boil the beans in salted water for five to seven minutes, drop them in a colander and cover with cold water or hold on ice so that it becomes dense and does not lose its color.
3
Next, heat a little olive oil in a pan, add a crushed clove of garlic into it and put the beans. Sauté it for a couple of minutes on low heat until tender or for one minute if you like it to crunch.
4
After that, sprinkle the beans on top with finely chopped parsley, immediately remove from heat, pour olive oil, wine sauce, lemon juice and leave it to cool completely.
5
Wash the salad under cold water, dry it slightly with a towel and shred in a deep plate. Cut the tomatoes in half lengthwise, then each slice into two more pieces. Cut the cucumber, chop the onions in half rings.
6
Wash the olives well from oil and cut in half. Peel sweet peppers, remove seeds and cut into thin slices.
7
Hard-boiled eggs, cool, peel and cut into quarters. Wash or soak anchovies, if very salty.
8
On a plate, start spreading layers of salad. The first layer is a chopped salad, then a layer of onions, tomatoes, cucumber, beans and peppers. Each layer a little salt, repeat them several times.
9
Then mix the dressing well with a fork, salt a little, pepper to taste and fill it with salad. Put tuna, eggs, olives and anchovies on the salad before serving. Once again, pepper a little and sprinkle with lemon juice.