Foods that have anchovies in them to avoid

Over 75% of people who claim to dislike anchovies have likely consumed them without knowing, as they are a hidden ingredient in many common dishes and sauces. For those with fish allergies or a strong aversion to anchovy's distinct flavor, learning to spot these covert ingredients is essential for safe and enjoyable dining.

Quick Summary

This guide lists common and surprising foods that secretly contain anchovies, detailing how these tiny fish are incorporated into flavor-boosting sauces, dressings, and condiments. It provides tips for identifying anchovy ingredients to help individuals with allergies or aversions make informed food choices.

Key Points

• Caesar Dressing: Traditional Caesar dressing is made with anchovy paste or fillets, providing its characteristic savory flavor.

• Worcestershire Sauce: A surprisingly common hiding spot, many brands of Worcestershire sauce contain fermented anchovies as a key ingredient.

• Asian Sauces: Fish sauce, a staple condiment in Vietnamese and Thai cuisine, is made from fermented anchovies and is found in countless dishes.

• Korean Broths: Dried anchovies are frequently used to create the flavor base for many Korean soups and stews.

• Mediterranean Pastes: Spreads like tapenade and warm dips like Bagna Càuda are rich with anchovy flavor.

• Puttanesca Sauce: This bold Italian pasta sauce prominently features anchovies, which dissolve and infuse the sauce with umami.

• Hidden Pastes: Anchovy paste can be used in other sauces, marinades, and butters to add a subtle umami boost without a prominent fish taste.

Unexpected Foods and Sauces that Contain Anchovies

Many people are familiar with anchovies as a divisive pizza topping, but their most frequent appearance is as a potent, savory flavor enhancer that melts seamlessly into sauces, dressings, and condiments. Unlike whole fillets, these hidden anchovies contribute a powerful umami without adding an overt fishy taste, making them a common yet undetectable ingredient. If you have an allergy or simply wish to avoid them, recognizing their stealthy inclusion is crucial. Sauces and dressings are particularly notorious for containing hidden anchovies or anchovy paste.

Salad Dressings and Condiments

Many dressings rely on anchovies for a deep, salty flavor. The most famous is Caesar dressing, where mashed anchovy fillets or anchovy paste are a core ingredient, though some versions use Worcestershire sauce, which also contains anchovies. Other creamy salad dressings, such as Green Goddess, can also include anchovy paste. Beyond dressings, many commercial condiments contain this hidden fish.

• Worcestershire Sauce: A key ingredient in many marinades, sauces, and cocktail mixes like a Bloody Mary, Worcestershire sauce is made with fermented anchovies. The anchovies age for up to two years, releasing a deep, savory flavor.
• Remoulade: This mayonnaise-based condiment, popular with seafood and sandwiches, often includes anchovy paste for extra depth.
• Garum (Roman Fish Sauce): An ancient precursor to modern fish sauce, anchovies were a key ingredient in this fermented condiment used widely in Roman cuisine.

Pasta Sauces and Savory Dishes

Anchovies are a staple in many traditional European and Mediterranean pasta dishes, where they dissolve to create a savory background flavor.

• Puttanesca Sauce: A classic Italian sauce featuring tomatoes, olives, capers, and a generous amount of anchovies, which melt away during cooking.
• Traditional Bolognese Sauce: While not universal, some traditional bolognese recipes and other long-simmered meat sauces use anchovy paste to boost the overall umami.
• Bagna Càuda: An Italian warm dip from the Piedmont region, it is made with a generous amount of anchovies, garlic, and olive oil, served with vegetables for dipping.

Regional Cuisine and Stocks

Across Asia, especially in Southeast and East Asian cooking, anchovies in various forms are a cornerstone of flavor, often as a broth base or fermented sauce.

• Vietnamese Fish Sauce (Nước Mắm): Anchovies are the main ingredient for this fundamental Vietnamese condiment. Thicker, more concentrated versions like mắm nêm are also made from fermented anchovies.
• Thai Fish Sauce (Nam Pla): Similarly, many Thai fish sauces use anchovies for their salty, briny profile.
• Korean Broth: Sun-dried anchovies are commonly used to create flavorful broth bases for soups like sundubu-jjigae and noodle dishes.
• Stir-fried Anchovies (Myeolchi Bokkeum): A popular Korean side dish, these stir-fried dried anchovies are glazed in a sweet and savory sauce.
• Sambal: A chili paste from Southeast Asia, particularly Indonesia and Malaysia, often includes anchovies (ikan bilis) for a salty, savory kick.

Other Surprising Sources

Anchovies can appear in other unexpected dishes, from snacks to spreads.

• Tapenade: This French spread is made from olives, capers, and anchovies, blended into a rich paste.
• Gentleman's Relish: A spiced anchovy paste or butter spread popular in the UK.
• Anchovy Butter: Used to add flavor to steaks or other meat dishes.
• Certain Pizzas: Aside from the obvious toppings, some pizza sauces may include a small amount of anchovy paste to enhance flavor.

Comparison Table: Anchovies in Common Foods

Food/Sauce	Anchor Ingredient Form	Role in Dish	Best Practice for Avoidance
Caesar Salad Dressing	Anchovy Fillets or Paste	Savory, salty, umami flavor	Ask or check label. Opt for "anchovy-free" or vegan versions.
Worcestershire Sauce	Fermented Anchovies	Umami flavor enhancer	Check labels carefully, especially for generic brands.
Fish Sauce	Fermented Anchovies	Salty, umami base for many Asian dishes	In Asian restaurants, assume fish sauce is used unless a vegan version is specified.
Puttanesca Sauce	Anchovy Fillets	Salty, deep flavor that dissolves	Homemade is best for control; ask in restaurants serving pasta.
Certain Pizzas	Fillets or Paste	Topping or flavor enhancement in sauce	Always ask about toppings and sauce ingredients before ordering.
Green Goddess Dressing	Anchovy Paste	Flavor enhancer	Inquire about ingredients or make your own from a verified recipe.

Reading Labels and Asking Questions

For anyone looking to avoid anchovies, vigilance is key. Always read ingredient labels, as anchovies will be listed if present, even in processed foods. In restaurants, don't be afraid to ask about ingredients. Specify that you have a fish allergy, as some staff may not realize that anchovies are a form of fish, particularly when used in paste form. Cross-contamination can also be an issue in restaurants that prepare dishes with anchovies.

Vegan Alternatives to Anchovies

If you want the flavor-boosting effects of anchovies without the fish, there are numerous vegan substitutes available. Miso paste, soy sauce, and olives or capers can replicate the umami and saltiness. For dressings, fermented seaweed varieties like nori or dulse can be used to capture a similar ocean-like flavor profile. Mushrooms, especially dried ones, can also provide a rich, savory depth.

Conclusion

Anchovies are a ubiquitous and often invisible ingredient used to add depth and flavor to a wide range of foods, from classic Caesar dressing to Asian fish sauces and Italian pasta dishes. For those with allergies, dietary restrictions, or taste preferences, understanding where they hide is the first step toward avoiding them. By learning to recognize the most common offenders, checking labels, and not hesitating to ask questions when dining out, you can confidently navigate the culinary world and ensure your meals are both safe and enjoyable. For more detailed information on specific ingredients, consider exploring reputable food blogs and culinary resources like Serious Eats, which offers extensive ingredient guides.

Frequently Asked Questions

What is the primary purpose of adding anchovies to food?

Anchovies are added to foods, particularly sauces and dressings, to provide a deep, salty umami flavor. When they are mashed or fermented, they dissolve and enhance the overall savoriness of a dish without leaving a distinct fishy taste.

Are anchovies always listed as an ingredient on food labels?

Yes, in most regions, food allergens must be declared clearly on the label. Since anchovies are a fish, they should be explicitly listed in the ingredient statement or in a 'Contains' list for packaged foods.

Does Worcestershire sauce always contain anchovies?

Not always. While the traditional Lea & Perrins recipe includes anchovies, some store brands and vegan versions substitute ingredients like tamarind and soy sauce to achieve a similar flavor without the fish. It is crucial to check the label.

How can I tell if a Caesar salad dressing contains anchovies?

For bottled dressings, always read the ingredient list for 'anchovies' or 'anchovy paste.' When ordering at a restaurant, ask if the Caesar dressing is made in-house and if it contains anchovies or uses a fish-based Worcestershire sauce.

What is an alternative for anchovies in recipes?

For a similar salty, savory flavor, you can use vegan substitutes like miso paste, capers, or a little soy sauce. Some people also use fermented seaweeds like nori to replicate the umami.

Are anchovies used in Asian cuisine only as a sauce?

No, while fermented anchovy fish sauce is a staple, dried anchovies are also used whole to make flavorful stocks and broths in Korean cooking and are served fried as a popular snack or side dish in Southeast Asia.

Can anchovies be found in spreads like pâté?

Yes, some savory spreads and pâtés, particularly Mediterranean ones like tapenade, contain anchovies. Always check the ingredients list, as they are a key component in certain recipes.