Marinated anchovy and fennel rolls
All the flavor of anchovies with a touch of sweetness.
A nice twist on the usual bread roll, full of flavor and Omega-3. Great for a healthy heart, brain and planet.
A Chef Roberto Bassi recipe for SU-EATABLE Life.
Serves four
- Bread rolls – 4
- Fresh anchovies – 200 g (if you can’t get fresh anchovies, big ones from a tin would work, or fresh mackerel)
- Lemon – 1
- Fennel – 1
- Sultanas – 20 g
- Capers (rinsed of brine) – 20 g
- Extra virgin olive oil – 4 tbsp
- Salt to taste
- Black pepper to taste
- Thyme leaves to taste
- Fennel fronds to taste
Nutritional information
Per serving: 238 Kcal
Environmental Impact
Per serving:
198 grams CO2 equivalence - carbon footprint
406 litres - water footprint
This recipe’s environmental sustainability level is: High.
To remain environmentally sustainable at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal proteins (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
Remove the anchovy bones (if needed) and rinse them well in running water.
Marinate them with grated lemon zest and juice, the chopped capers, sultanas and thyme and a pinch of salt and pepper.
Chop the fennel very finely, and cover the anchovies with it, as well as a drizzle of extra virgin olive oil. No cooking is required but the anchovies need to be left in the fridge for a few hours to marinate.
Cut the rolls in half and add the filling.
The Chef’s Advice
The strong flavor of the anchovies is tempered by the fennel, an ideal flavor and texture match which goes perfectly with crunchy rolls, for a gourmet version of the classic fish roll.
Nutritional Advice
The oily fish gives these rolls the right quantity of Omega 3, a fatty acid which is good for the heart and the brain.
Environmental Advice
Choose seasonal ingredients, local or traditional varieties.
Anchovies, like other oily fish such as sardines and mackerel, are some of the lowest impact fish and are thus to be preferred to farmed fish such as salmon.
