Healthy Sardine and Anchovy Fish Paste Recipe - Just like Peck's Anchovette
Why I love this fish paste
I grew up on a commercial fish paste called Peck's Anchovette and I never questioned the ingredients. I liked it on my toast and since my taste buds rule my world I simply went along with my breakfast routine. It was only when I moved abroad that I wondered what the ingredients were. I couldn’t find it in the stores. So I started to experiment. This recipe is the closest I could come to the original recipe I enjoyed as a child.
I found that you can buy Peck's Anchovette on Amazon but it costs about $11.50 for a 125 g (4oz) jar. I made it for $3.68 plus tax.
- 2 x 3.75 oz tin of Sardines Sardines in water
- 1 x 2 oz tin of Anchovies Anchovies in olive oil
Blend all ingredients together
- First drain the water of the two sardines tins, and place the fish in the blender.
- Now add the anchovies with oil to the blender
- Blend the ingredients together until smooth
- Substitution: Sardines come in different sauces such as mustard or hot sauce, so you can play around with the flavors of this recipe by substituting the sardines in water to sardines in hot sauce for instance.
- Once it is blended you want to keep the paste in a sealed container in the refrigerator. It should last a good week and a half.
Variations and serving suggestions
My personal favorite is to serve it on a steaming hot dinner roll.
For a dinner party it is really nice on a piece of cucumber garnished with parsley as a table snack.
I use crackers for a quick snack and might sometimes add a little cheese to the fish paste on my cracker. It is surprisingly filling.
Mix it with some Philly cheese (cream cheese) for great chip dip. This is also a nice dip for veggies like baby carrots and celery.
Smear it on your wholewheat sandwich and add some lettuce, tomato and cucumber. Delicious!
It is a very salty paste, thanks to the anchovies, so you might want to use it sparingly until you find your preferred taste level.
Health Benefits of Sardines and Anchovies
Reduce risk of cancer
Omega-3 Fatty Acids are found in abundance in sardines. In fact you could find as much as 2,200mg of Omega-3’s in one tin of sardines. It is widely believed in the medical field that these important fatty acids have cancer prevention properties and can greatly reduce the risk of breast, colon and kidney cancer.
In addition to the cancer fighting benefits of omega-3's, folks living with chronic inflammatory conditions such as arthritis and asthma can also benefit from sardines and anchovies.
Both sardines and anchovies have a high positive IF rating (inflammation factor). A positive factor means that this food fights for your body, against inflammation. A negative IF Factor means that the food in question will promote inflammation in our bodies.
Sardines have a high positive IF Factor of around 400 points
Anchovies have a high positive IF Factor of around 871 points
For more information on the inflammation factors of food, visit the Inflammation Factor website.
More health benefits from micro nutrients and vitamins
Great source of calcium
Sardines contain double the calcium content of milk. Just to add to the power of this little fish, it also contains Vitamin D and Phosphorus, both of which are required by the body to absorb calcium. All of this information shows that it promotes bone health.
Great source of Vitamin B 12
Both fishes are high in B12 which is important to maintain a healthy red blood cell count. Red blood cells help to fight disease. There main job is to carry oxygen around the body in your blood, but they also act as barriers to disease. Therefore they are really important to our immune system and aerobic function.
A deficiency in B12 vitamins can lead to a type of anaemia.
B12 is also really important to our brain and nervous system. It helps to speed up neural transmissios.
B12 plays an important role in replcating our DNA the genetic material in all cells.
The great think about B12 is that our bodies are really good about storing it so deficiencies are pretty rare.