Retired tennis star Rafael Nadal has revealed that his preferred breakfast is toast with anchovies, a small, nutrient-dense fish he adopted into his diet on the advice of his nutritionist.
Nadal, who concluded his professional career in 2024, told The Wall Street Journal that he initially wasn't a breakfast eater but learned from his nutritionist the importance of consuming protein and carbohydrates to start the day. Anchovies, a staple in Mediterranean cuisine, particularly in Nadal's native Spain, fit this dietary requirement.
These small saltwater fish, typically preserved in salt and packed in olive oil, have seen a rise in popularity in the U.S. as consumers increasingly seek convenient and healthy food options. The global tinned-fish market is projected to grow significantly, with an anticipated compound annual growth rate of 5.18% between 2026 and 2031, according to Mordor Intelligence. This trend is partly fueled by a demand for less processed convenience foods and a resurgence of interest on social media platforms like TikTok, which saw a 91% increase in tinned fish interest between 2024 and 2025.
Experts describe anchovies as a nutritional powerhouse. They are notably high in protein and packed with essential nutrients, including omega-3 fatty acids. These healthy fats are linked to reduced risks of age-related macular degeneration, lower triglyceride levels, slower arterial plaque buildup, and a decreased risk of blood clotting. Anchovies also provide a good source of B vitamins, calcium, iron, potassium, zinc, and selenium, a potent antioxidant.
However, health experts advise moderation due to the typically high salt content in preserved anchovies, especially for individuals monitoring their sodium intake. A sustainable seafood advocate recommends choosing silver-skinned fish, known in Japanese as hikari-mono, which include anchovies, mackerel, and sardines. These are considered fast-growing and generally low in mercury.
Beyond toast, anchovies can be incorporated into various meals. Culinary experts suggest eating them with scrambled eggs or as part of a traditional British dish called Scotch Woodcock, which features anchovy paste or butter on toast, topped with scrambled egg and whole anchovies. Anchovy paste can also be made into a spreadable log for refrigeration and used in salad dressings, pastas, and other recipes.