Roasted Anchovies with Bean Sprout Medley
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in just 40 minutes and doesn't break the bank. Fresh anchovies are incredibly affordable and packed with omega 3 fatty acids that are wonderful for your heart and brain. The crispy roasted fish pairs beautifully with the fresh, crunchy bean sprouts in a light sesame and vinegar dressing that feels both comforting and bright. It's the kind of simple, honest cooking that makes you feel like you're taking care of yourself without any fuss.
Ella x
Ingredients
- 500 gfresh anchovies(cleaned and gutted)
- 300 gmung bean sprouts
- 100 gradish sprouts
- 4garlic cloves(minced)
- 3 tablespoonssesame oil
- 2 tablespoonsrice vinegar
- 1½ tablespoonssoy sauce
- 2 tablespoonsolive oil
- 2 tablespoonssesame seeds(toasted)
- 1fresh lemon juice
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred chili flakes
Detail level
Instructions
- 1
Preheat your oven to 200°C (390°F). Pat the cleaned anchovies dry with paper towels to remove excess moisture, which helps them crisp up during roasting.
Tip: Dry anchovies are essential for achieving a crispy exterior rather than a steamed texture.
- 2
Toss the anchovies with 1 tablespoon of olive oil, half the minced garlic, sea salt, and black pepper. Arrange them in a single layer on a lined baking sheet.
Tip: Don't overcrowd the pan; use two baking sheets if needed for even cooking.
- 3
Roast the anchovies for 12-15 minutes until they're golden and crispy, shaking the pan halfway through cooking.
Tip: They should be lightly browned and fragrant when ready.
- 4
While anchovies roast, blanch the mung bean sprouts in boiling salted water for 2 minutes, then drain and rinse with cold water. Keep the radish sprouts raw for added crunch.
Tip: Blanching the mung sprouts removes any raw taste while preserving their texture.
- 5
In a small bowl, whisk together sesame oil, rice vinegar, soy sauce, remaining minced garlic, lemon juice, and red chili flakes to create the dressing.
Tip: Let the dressing sit for 2 minutes to allow flavors to meld.
- 6
Combine the blanched mung sprouts and raw radish sprouts in a large serving bowl. Pour the dressing over and toss gently to coat evenly.
Tip: Toss just before serving to prevent the sprouts from becoming overly soft.
- 7
Arrange the roasted anchovies on top of the dressed bean sprouts and garnish with toasted sesame seeds.
Tip: The warm anchovies will slightly warm the sprouts while maintaining their freshness.
- 8
Serve immediately while the anchovies are still warm and crispy, with extra lemon wedges on the side if desired.
Tip: This dish is best enjoyed immediately after assembly for optimal texture contrast.
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