The answer is anchovies, a so-called "forage fish," according to the NOAA, that is packed with goodness — in terms of flavor and nutrition. The USDA reports that just 2 ounces of anchovies canned in oil provide 13 grams of protein, 4 grams of fat, 16% of your daily recommended intake of vitamin B12, and over half your recommended daily intake of vitamin B3 (niacin) and selenium. They're also carb-free, with a high concentration of iron and calcium, and brimming with omega-3 fatty acids, adds Healthline.
In addition, anchovies accumulate lower levels of mercury than larger fish — like tuna — can, making them a safer choice for your diet, as illustrated by the Food and Drug Administration. If you're not sold yet, these tiny creatures are also a sustainable seafood choice. Compared to larger species, they are fished using methods with a lower ecological impact, according to The New York Times – in fact, consuming more fish from the bottom of the food chain may actually help return ecosystems to equilibrium.
In a world where the oceans are increasingly overfished, per the Food and Agriculture Organization of the United Nations, our seafood choices are becoming more consequential. Anchovies offer bang for your buck — the widely appreciated taste and health benefits of seafood concentrated in a small package. And you can enjoy anchovies knowing that so far, anchovy stocks remain abundant, according to the NOAA.
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