A really healthy meal: starting with fresh anchovies, rich in omega 3 fatty acids, a tasty mixture of herbs and vegetables, excellent sources of antioxidants, and finally the excellent extra virgin olive oil, that can help lower bad cholesterol.


Ingredients: 4 servings

1½ pound fresh anchovies

1/2 tomatoes cut in round slices

2 tablespoons dried oregano

1 finely chopped onion

4 garlic cloves chopped

2 tablespoons fresh parsley,

finely chopped juice of 1/2 lemons

salt, pepper, extra virgin olive oil, bread crumbs as needed


First of all, clean the fish. With a knife make a small cut below the head of the anchovies, and pull it off the rest of the body. When you pull off the head, usually all the guts come out with you, in any case rinse the fish with a bit of water, and preferably remove the bone. If you want, you can also cut off the tails with kitchen scissors. Make the sauce: in a bowl mix herbs, oil, juice lemon, garlic and onion and let it sit. Preheat oven at 350 Fahrenheit (180 Celsius). Place the cleaned anchovies in a pan, adding a bit of salt and pepper. Pour the sauce over the anchovies and place on top the sliced tomato. Sprinkle with bread crumbs and a bit of salt. Bake in the oven for about 20-25 minutes: be careful not to overcook.