Enjoy an irresistible Mediterranean bite with this gluten-free battered anchovy recipe. The anchovy is an affordable and tasty oily fish, rich in high-quality protein and essential minerals. By using chickpea flour, we achieve a much tastier fry that is suitable for celiacs, while maintaining superior nutritional density. This preparation is ideal for supporting cardiovascular health, as it helps regulate cholesterol and triglyceride levels.
Estimated time: 38 min. prep + quick cooking.
Difficulty: ⭐ Medium.
Servings: 4 portions.
Quality Castelló Ingredients
To ensure a crispy and healthy result, we recommend:
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½ Kg of anchovies fresh and cleaned.
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3-4 tablespoons of chickpea flour: Adds a unique flavor and is naturally gluten-free.
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1 tablespoon of thyme: For a distinctive Mediterranean aroma.
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1 pinch of Bonsalt (or sodium-free salt to help control blood pressure).
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1 pinch of turmeric: Enhances the golden color and provides antioxidant benefits.
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1 pinch of pepper.
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Extra virgin olive oil for frying: It withstands high temperatures better without breaking down.
Nutritional Analysis and Technical Sheet
Understanding the benefits of what we eat is the first step toward well-being. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit |
| Macronutrients | Proteins | 4.6 g | Essential for muscle development. |
| Healthy Fats | 3.0 g | Rich in Omega-3 for the heart. | |
| Carbohydrates | 29.1 g | Energy from legume flour. | |
| Key Minerals | Calcium | Highlighted | Very high if eaten with the bone. |
| Potassium and Phosphorus | High | For the nervous and skeletal systems. | |
| Vitamins and Others | Vitamins A and D | Present | Essential fat-soluble vitamins. |
| Fiber | 10.4 g | High content thanks to the chickpea. | |
| Energy | Calories | 139.9 Kcal | Light and balanced nutrition. |
Step-by-Step Instructions (Procedure)
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Fish Cleaning
Clean the anchovies by removing the head and guts. For complete safety against anisakis, it is recommended to freeze the fish beforehand for 24-48 hours.
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The Professional Battering Trick
Place the chickpea flour together with the spices (thyme, turmeric, pepper) and salt inside a freezer bag. This method allows you to coat them evenly without wasting product and keeps the kitchen clean.
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Master Frying
Heat the extra virgin olive oil in a frying pan until it reaches 180ºC. Put the anchovies in the bag, shake well so they are fully coated, and fry them in batches until golden and crispy.
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Draining and Serving
Remove the anchovies and let them rest on paper towels to remove any excess oil. Serve immediately to enjoy their plump texture.
Chef's Secrets
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Boost the Calcium: If you get used to eating the anchovy with its central bone, you will be taking in an amount of calcium equivalent to a glass of milk.
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Healthy Pairing: Serve this dish with a good fresh salad or an Andalusian gazpacho for a complete and refreshing meal.
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Health Note: Due to their purine content, people with gout or hyperuricemia should moderate their intake.
Do you prefer your anchovies with a touch of freshly squeezed lemon, or do you like to taste the pure flavor of the spiced chickpea flour more?
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