If you can get fresh anchovies, called gavros in Greek, forget those canned, salty ones and you will get hooked with these fresh beauties.
Gavros is one of my favourite small fishes because it is not only cheap but it also tastes good and of course a good source of heart-healthy Omega 3 fatty oil acids which prevent cardiovascular diseases. We all know that Omega 3 acids do not increase cholesterol levels and help lower triglycerids.
The classic dish is cooked in the oven with olive oil, lemon juice, garlic, salt and pepper and oregano.
If you have time, it is best to remove the backbone and the tail as well.
Gavros Ladorigani (baked anchovies with olive oil and oregano)
Baking time: 20 – 25 minutes
- 1 kilo anchovies
- Salt and freshly grated black pepper
- 1 clove garlic, finely chopped
- 1 tsp oregano
- 1 cup extra virgin olive oil
- 1/4 cup lemon juice
- Wash the anchovies and cut the head pulling out the guts. Remove the backbone and the tail and then wash it and let it drain.
- Season with salt, pepper and oregano and mix in the garlic.
- Join the two fillets together and put them in a row in a baking dish.
- Mix the olive oil with the lemon juice and using a spoon, wet the anchovies.
- Bake in a preheated oven to 180 degrees C for about 20 – 25 minutes.
My twist to the classic recipe was to add a bed of tomatoes and garlic. Combined with olive oil (monosaturated fats and vitamin E) tomatoes (lycopene), garlic (allisin), lemon juice (vitamin C) makes this dish full of antioxidant nutrients which protect the heart vessels.
Gavros Ladorigani on a bed on Tomatoes (baked anchovies), recipe by Ivy
Preparation time: 30 minutes
Baking time: 50 minutes
1 kilo gavros
1/4 cup lemon juice
½ cup olive oil
Salt and freshly ground black pepper
1- 2 cloves garlic
6 small tomatoes, cut into slices
Wash gavros and remove the head and the guts. Wash again and drain. (If you have time you can also remove the backbone).
Marinate gavros for at least 30 minutes with half the olive oil, half the lemon juice and half the garlic and season with salt and pepper.
Put the remaining olive oil, lemon juice and garlic in a food processor and mix to mash the garlic.
Cut tomatoes into slices, season with salt, pepper and oregano and place a layer on your baking dish. Pour the olive oil dressing on top.
Bake in a preheated oven at 180 degrees C for 30 minutes. When the tomatoes are almost cooked, add the fish on top and cook for another 20 minutes. Half way through carefully mix the fish and wet with the juices.
This dish can be served as a mezes (appetizer) but also as a main course accompanied by a filling, healthy and tasty potato salad, which I made, avoiding mayonnaise but using olive oil.
The potatoes can be cooked with skin on in the microwave for 10 minutes, in the basket of the pressure cooker for 20 minutes or wrapped in aluminum foil and baked in the oven to 200 degrees C / 400 F, for about an hour.
Patatosalata (healthy potato salad) – Recipe by Ivy
Preparation time: 10 minutes
Baking time:10 minutes (in microwave)
- 4 medium potatoes
- 2 spring onions
- 4 tablespoons parsley, finely chopped
- 5 gherkins
- 2 tablespoons capers
- 1/3 cup olive oil
- The juice of 1/2 lemon
- ½ teaspoon mustard seeds
- Salt and freshly ground black pepper
- 1 clove garlic
- Wash potatoes and bake them with skin on.
- Add all the salad dressing ingredients in a food processor and process.
- Peel potatoes and cut them into small pieces. Pour the salad dressing on top while the potatoes are still hot.
- Add the remaining ingredients and mix.
- Sprinkle some freshly ground black pepper on top and a pinch of oregano.
The winner of the giveaway in my previous post is Jeannie Reeves. Congratulations Jeannie and please contact me with your full address.
Kopiaste and Kali Orexi!