Anchovy Stir-Fry: Calcium-Rich & Low-Salt Recipe (No Oil, No Artificial Sweeteners)
Boost Your Calcium Intake with This Delicious Low-Salt Anchovy Stir-Fry: The Smart Recipe with No Oil or Artificial Sweeteners!
Adults need 800mg of calcium daily, and those with osteoporosis require 1500mg! While anchovies are known for their calcium, their nutrients aren’t always easily absorbed. This recipe ensures you maximize calcium absorption for a truly beneficial side dish. *Best Pairings with Anchovies (O): 1. Chili Peppers – The iron in chili peppers aids calcium absorption from anchovies and supplements vitamin C. 2. Vinegar – The acetic acid in vinegar promotes calcium absorption and neutralizes the fishy smell (trimethylamine) in anchovies, making them taste cleaner. *Avoid Pairing with Anchovies (X): 1. Nuts – Rich in phytic acid, which can hinder the absorption of calcium and minerals from anchovies. 2. Sugar – Can increase chronic inflammation and activate bone-resorbing cells, weakening bones.
Ingredients- 80g Small Anchovies (Jaran myeolchi)
- 5-6 Green Chili Peppers
- 1 Tbsp Minced Garlic
- 400ml Water
- 2 Tbsp Onion Syrup (homemade natural sweetener)
- 1 Tbsp Vinegar
- 1 Tbsp Toasted Sesame Seeds
Cooking Instructions
Step 1
First, prepare about 80g of small anchovies. Gently rinse them twice in cold water to remove any dust or impurities.
Step 2
After rinsing, drain the anchovies thoroughly in a colander. Excess water can make the stir-fry soggy or clumpy.
Step 3
Now, bring 400ml of water to a rolling boil in a pot. Once boiling, add the rinsed anchovies and boil for exactly 1 minute. Turn off the heat, skim off any foam that rises to the surface, and let the anchovies steep in the hot water for another 2 minutes. This step makes the anchovies tender and less salty.
Step 4
Drain the anchovies, reserving about 1 tablespoon of the cooking water (this can be used as anchovy broth). Add the reserved water and 2 tablespoons of onion syrup (homemade natural sweetener) to the pan with the anchovies. Stir well to coat the anchovies evenly. Stir-fry over high heat for 2 minutes until the syrup is well combined. (To make onion syrup: https://blog.naver.com/happier29/222908285259)
Step 5
Continue to stir-fry without adding any oil. Once the anchovies are lightly stir-fried, add the finely chopped green chili peppers and stir-fry for about 30 seconds over medium heat. Stir-frying briefly helps to retain the vitamin C content in the chilies.
Step 6
Finally, add 1 tablespoon of vinegar and stir-fry for another 30 seconds. The sharp tang of the vinegar will dissipate, leaving behind a subtle sweetness that also helps mask any fishiness. Turn off the heat immediately after this step.
Step 7
With the heat off, add 1 tablespoon of ground toasted sesame seeds (use a sesame grinder for best results) and gently toss to combine. Your healthy and delicious anchovy stir-fry is ready!
