🍲 Main dishes Fish & seafood 🇪🇸 Spain Vegan option Lactose-free Low calorie 🏠 Basic pantry Spring Summer

Baked Anchovies with Lemon and Garlic

Name: Baked Anchovies with Lemon and Garlic
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 servings
Cuisine: Spain
Ingredients: 400 g cleaned anchovies; 3 garlic cloves; parsley; 1 lemon; 2 tbsp olive oil extra virgin; 2 tbsp whole wheat breadcrumbs; salt

Fried-free alternative. Rich in omega-3 blue fish. Protein-rich diet recipe, ready in 20 minutes.

⏱ 20 min

📋 10 min prep

🔥 10 min cook

🍽 2 servings

🔥 310 kcal · calories per serving

easy

Fried-free alternative. Rich in omega-3 blue fish.

Ingredients

How many are you cooking for?

Original recipe for 2 servings

400 g cleaned anchovies
3 garlic cloves
parsley
1 lemon
2 tbsp olive oil extra virgin
2 tbsp whole wheat breadcrumbs
salt

Step by step

Follow the timeline: technique icon, time and temperature when relevant.

Step 1 Prep

Place the opened anchovies on a baking tray. Taste for salt at the end and adjust if needed.
Step 2 Prep

Sprinkle with chopped garlic, parsley, breadcrumbs, and oil.
Step 3 Oven 10 min 200 °C

Bake for 10 minutes at 200°C. Serve with lemon. Keep an eye on the time to avoid overcooking: the perfect point makes all the difference.

Storage

Store in the fridge in a sealed container for up to 3 days. Reheat gently on the stove or microwave 1–2 min. Freeze only if the recipe allows.

Chef tips

Mise en place: chop and weigh before cooking so you don't run over time.
Taste for salt at the end; broths and canned foods already add sodium.
For meal prep, keep dressings separate until serving.

Allergens

Gluten
Fish

Diet

Not vegetarian (contains animal products)

Variations

Substitutions for a vegan version

Instead of: animal protein from recipe

Use: tempeh, smoked tofu or cooked legumes in the same quantity

Why: Animal protein provides amino acids and umami; tempeh or legumes cover both protein and satiety.

Tip: Marinate the tempeh for 10 minutes with soy sauce and garlic before sautéing for a more intense flavor.

Other variations

Lighter version: reduce oil to 1 tablespoon and increase vegetables in Baked Anchovies with Lemon and Garlic.
Batch cook: double the quantities and store in containers for up to 3 days in the refrigerator.

Quick summary

At-a-glance while you cook. Full details are in the step-by-step.

1 Place the opened anchovies on a baking tray. Taste for salt at the end and adjust if needed.
2 Sprinkle with chopped garlic, parsley, breadcrumbs, and oil.
3 Bake for 10 minutes at 200°C. Serve with lemon. Keep an eye on the time to avoid overcooking: the perfect point makes all…