Marinated Anchovies Bowl with Grains and Avocado
A complete protein bowl combining marinated fresh anchovies with mixed grains, red beans, and fresh vegetables. Whole grains and legumes provide sustained energy while anchovies deliver omega-3s and minerals. The acidic marinade cures the fish while complementing creamy avocado and refreshing watermelon, finished with lemon juice and lemon balm.
Ingredients
- ½ cups rice
- 3 ½ oz farro
- 2 ¾ oz red beans
- 3 ½ oz barley
- 1 avocadoolive oil-dressed white beansby weightlegumecreamyFull guide →
- 11 oz fresh anchoviesfresh sardines1:1fishoilyadds fish
- 2 glass white wine vinegarred wine vinegar1:1vinegaracidicFull guide →
- 3 tbsp extra virgin olive oil
- 1 slice watermelon
- 1 ¾ oz corn
- lemon juice(optional)
- lemon balm leaves(optional)fresh mint1:1herbfresh
- 1 pinch smoked saltsea salt1:1salt
Instructions
- 1
Rinse red beans twice and soak in water for 12-14 hours.
- 2
Boil soaked beans in unsalted water for about 2 hours, salting only near the end of cooking.
- 3
Clean anchovies by removing entrails and spine, then butterfly them open.
- 4
Rinse cleaned anchovies under running water and pat dry with paper towels.
- 5
Arrange anchovies in a single layer in a baking dish and cover with white wine vinegar for 2-3 hours.
- 6
Drain anchovies well and season with olive oil and additional vinegar.
- 7
Halve avocado, peel with a mandoline, drizzle with lemon juice, and slice into strips.
- 8
Slice watermelon into strips.
- 9
Cook rice, farro, and barley separately in abundant lightly salted water.
- 10
Steam corn for 8 minutes.
- 11
Cool all grains and vegetables to room temperature.
- 12
Assemble bowl with grains as base, then add corn, red beans, and avocado.
- 13
Top with marinated anchovies and watermelon, finish with lemon balm leaves and smoked salt.
Tips
Use a mandoline carefully when peeling avocado to achieve thin, even slices.
Cook each grain in its own pot to control texture independently.
Allow all components to cool before assembling for better flavor integration.
Good to Know
Store marinated anchovies in airtight container, refrigerated, up to 3 days. Cooked grains last 4 days refrigerated. Assemble bowl just before serving.
Prepare and marinate anchovies up to 3 days ahead. Cook all grains and beans the day before, store separately refrigerated.
Serve at room temperature or chilled. Drizzle additional olive oil and lemon juice just before eating.
Common Mistakes
Do not salt bean cooking water until near the end to avoid tough skins.
Do not skip rinsing anchovies after removing innards to avoid gritty texture.
Do not let grains cool in cooking water to prevent mushiness.