Stir-fried Anchovy and Silverfish with Chestnuts
Rich in Calcium, Better than Anchovies for Osteoporosis Prevention: Stir-fried Anchovy and Silverfish with Chestnuts
A nutritious side dish made by stir-frying savory anchovies, mild silverfish, and sweet chestnuts. Silverfish contain higher calcium levels than anchovies, making them excellent for preventing osteoporosis. They are also a perfect nutritious snack for children or a calcium supplement for pregnant women. The dish offers a delightful savory and sweet flavor that intensifies with each bite, making it a fantastic accompaniment to rice or a tasty snack. Using fresh chestnuts instead of nuts adds a healthier and richer taste.
Main Ingredients- 1 handful of dried anchovies (small)
- 1 handful of silverfish (or dried silverfish)
- 5-7 chestnuts
Seasoning Ingredients- 2 Tbsp soy sauce
- 1 Tbsp tuna extract (or fish sauce)
- 1 Tbsp cooking sake (or mirin)
- 3 Tbsp water
- 1.5 Tbsp corn syrup (or other liquid sweetener)
- 1 Tbsp sesame oil
- A pinch of sesame seeds
- 2 Tbsp soy sauce
- 1 Tbsp tuna extract (or fish sauce)
- 1 Tbsp cooking sake (or mirin)
- 3 Tbsp water
- 1.5 Tbsp corn syrup (or other liquid sweetener)
- 1 Tbsp sesame oil
- A pinch of sesame seeds
Cooking Instructions
Step 1
First, place the small dried anchovies in a sieve and gently shake to remove any loose debris. Then, heat a dry pan over low heat and stir-fry the anchovies without any oil. This step helps to remove any fishy odor and makes the anchovies crispier.
Step 2
Similarly, place the silverfish in a sieve and gently shake off any dust. Then, stir-fry them in a dry pan without oil. This process enhances the mild flavor of the silverfish and creates a harmonious texture when cooked with anchovies. Transfer the stir-fried silverfish to a separate bowl.
Step 3
Peel the chestnuts and slice them into thin, flat pieces about 3-5mm thick. Slicing them this way prevents them from breaking apart during cooking and helps to retain their sweetness and texture. Adding chestnuts complements the anchovies and silverfish with a nutty and sweet flavor.
Step 4
In a small pot or pan, combine the soy sauce, tuna extract, cooking sake, water, and corn syrup. Mix well. Bring the mixture to a boil over medium-low heat, excluding the sesame oil and sesame seeds, allowing the flavors to meld.
Step 5
Once the seasoning mixture is boiling, add the stir-fried anchovies, silverfish, and the sliced chestnuts. Toss everything together quickly over medium heat until the sauce thickens and coats the ingredients. Finally, drizzle in the sesame oil for a nutty aroma and stir once more to combine.
Step 6
Transfer the finished stir-fried anchovy and silverfish with chestnuts to a serving dish. Sprinkle generously with sesame seeds for an extra nutty flavor and appealing presentation.
Step 7
(Health Benefits of Silverfish) Dried silverfish (or뱅어포) are exceptionally rich in calcium, even more so than anchovies or shrimp, making them highly effective in preventing osteoporosis. They are also known to contribute to brain health, skin beauty, anti-aging, and boosting stamina. Rich in nucleic acids, considered the 7th nutrient, they also help strengthen the immune system. Cooking silverfish with anchovies naturally increases calcium intake, making it an excellent ingredient for middle-aged and older adults concerned about bone health, growing children, and pregnant women.
Step 8
Calcium is an essential mineral for our bodies. A deficiency can stimulate appetite, leading to overeating. Since calcium deficiency is common, especially among Korean women, it’s crucial to consistently consume calcium-rich foods like low-fat high-calcium milk, silverfish, and anchovies. This stir-fried dish, made with a less salty flavor, is perfect to enjoy with your daily meals and is also delicious mixed into rice. Enjoy this flavorful silverfish dish to maintain strong bones and proactively prevent osteoporosis.
