Spanish · Authentic-ish Spanish
Boquerones en Vinagre
180 kcal a serving, against 312 for the traditional version. That is 132 kcal off, or 42%, with 20.4g of protein. Serves 6. 40 minutes plus curing.
What the traditional version is
Anchovy fillets, cleaned and soaked in vinegar with a touch of salt until they turn white and lose any trace of translucency. Once cured and rinsed, they're laid out in a dish and practically submerged in olive oil. Scattered with chopped parsley and garlic, they're served cold, straight from the fridge, eaten with toothpicks or forks in one hand and a napkin in the other.
What changed, and what each change costs
Olive oil cut from 120g to 18g, topped up with water
Most of the oil just sits there making the fish silkier and the bill bigger. Using just enough oil to gloss the fillets, then adding water, keeps everything moist and stops the fish tasting dry.
What it costs you. You'll notice the missing oil at once. The fish feels leaner and a bit firmer, not quite melting on the tongue. It's a good plate, just a bit less of a luxury.
Fresh parsley doubled for a brighter, more assertive finish
With less oil to round things out, a bigger handful of parsley helps you forget you're missing anything.
What it costs you. It's greener and a little louder. If you want to pretend you're eating your greens, now's your chance.
Anchovy content boosted to 420g for extra protein per portion
Since you're not guzzling olive oil, you can slip in a few more anchovies and keep everything satisfying.
What it costs you. No-one's turning down more anchovies on the table, unless you're feeding someone who secretly hates fish. If so, what are you doing making this at all?
Half the vinegar replaced with water to soften the cure
With the oil dialled right down, a full vinegar cure makes the fish almost squeak. Water takes the edge off and helps the fish stay tender.
What it costs you. Fish turns white but stays a bit plumper. It doesn't carry quite the same acidic punch, but you won't have to pucker up after every bite.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 312 | 180 |
| Protein | 17.5g | 20.4g |
| Fat | 25.9g | 9.8g |
| Saturated fat | 4.1g | 2g |
| Carbohydrate | 0.6g | 0.7g |
| Protein per 100 kcal | 5.6g | 11.3g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Spanish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish, sulphites.
The method is in the book
The oil bath is the soul of the dish, but nobody needs to drink the stuff. This version is sharper and more direct, like a summer wine with nowhere to hide. The fish is a bit firmer, and you'll miss the silk, but you gain freshness and actually taste the parsley. If you want the real slippery texture, don't scrimp on the oil - but if you're happy with a fresher bite and extra anchovy, you'll be back for more.
The quantities and the method for this dish are in Authentic-ish Spanish, along with 57 more. It is not out yet. The swap kit is free in the meantime.