Pizzella: Flavorful Mediterranean Pizza with Omega-3 Boost

Pizzella, a traditional pizza, combines the vibrant flavors of anchovies, olives, and fresh herbs on a thin crust. It provides a good source of energy from carbohydrates and healthy fats from olive oil and olives. Anchovies are rich in omega-3 fatty acids, supporting heart health, while the tomato base offers antioxidants like lycopene. However, the sodium content from anchovies and olives should be monitored, especially for individuals watching their salt intake. Pizzella is a delightful dish that can be part of a balanced diet, offering both nutrition and a taste of Mediterranean culture.

Ingredients:

• 1 thin pizza dough
• ½ cup tomato sauce
• 100g grated mozzarella cheese
• 4-5 anchovy fillets (chopped)
• 10-12 black or green olives (sliced)
• 1 tsp dried oregano
• 1 tbsp olive oil
• Pinch of salt and pepper

Instructions:

1. Preheat the Oven: Start by preheating your oven to 400°F (200°C). While the oven is heating up, prepare a baking sheet or a pizza stone by lightly greasing it or lining it with parchment paper to prevent sticking.
2. Prepare the Pizza Dough: Take your pizza dough and roll it out onto a clean, lightly floured surface. Roll it to your preferred thickness, keeping in mind that thinner crusts will be crispier, while thicker crusts will be softer. Transfer the rolled-out dough to your prepared baking sheet or pizza stone.
3. Spread the Tomato Sauce: Using a spoon or a spatula, spread ½ cup of tomato sauce evenly over the base of the dough. Start from the center and work your way outwards, leaving a small border around the edges for the crust.
4. Add Grated Mozzarella Cheese: Sprinkle 100g of grated mozzarella cheese evenly on top of the tomato sauce. Make sure to cover the entire surface for a cheesy and delicious bite.
5. Top with Anchovies and Olives: Evenly distribute 4-5 chopped anchovy fillets across the pizza. Then, add 10-12 sliced black or green olives over the anchovies. This combination will give the pizza its signature savory flavor.
6. Season with Oregano, Salt, and Pepper: Sprinkle 1 teaspoon of dried oregano evenly over the toppings. Add a pinch of salt and pepper to taste. These seasonings will enhance the flavors and give your pizza a Mediterranean touch.
7. Drizzle with Olive Oil: Drizzle 1 tablespoon of olive oil over the toppings to add a rich flavor and ensure the pizza bakes to a golden, crispy perfection.
8. Bake the Pizza: Place the prepared pizza in the preheated oven and bake it for 12-15 minutes, or until the crust is golden and the mozzarella cheese is melted and bubbly. Keep an eye on the pizza to avoid over-baking.
9. Slice and Serve: Once baked, remove the pizza from the oven and let it cool for a minute or two. Slice the pizza into wedges and serve it warm, savoring the delicious taste of Malta and its Mediterranean flavors.

Enjoy your homemade Pizzella!

Recipe Modifications for Special Diets:

Can Pizzella be prepared without anchovies?

If you are following a specific diet plan or need to make adjustments due to dietary preferences or health concerns, here are a few modifications that you can consider:

• Use low-fat cheese: If you're looking to reduce fat intake, you can replace the mozzarella cheese with a low-fat version to maintain the cheesy flavor without as much fat.
• Substitute anchovies with alternative protein: For those who don't enjoy the flavor of anchovies or prefer to avoid them, grilled chicken, tofu, or even mushrooms can be excellent alternatives, providing a similar texture without the strong fishy taste.
• Gluten-free dough: If you're following a gluten-free diet, you can use a gluten-free pizza dough as a base instead of the traditional pizza dough.
• Vegan Version: For a completely vegan version, use a plant-based cheese alternative and replace anchovies with sautéed vegetables such as bell peppers, spinach, or olives for added flavor and texture.

Potential Health Risks and Warnings:

Is this dish suitable for individuals on a low-sodium diet?

The Pizzella dish, while delicious and nutritious, may not be suitable for everyone, particularly for individuals with certain health conditions. One of the main concerns is its sodium content due to ingredients like anchovies and olives, which are naturally high in sodium. Consuming excessive sodium can lead to health issues such as high blood pressure and increased risk of heart disease. It’s important to be cautious if you have these conditions.

FAQs;

What is the best way to store leftover Pizzella?

• Leftover Pizzella can be stored in an airtight container in the refrigerator for up to two days. To reheat, place the pizza in the oven at a moderate temperature (around 350°F or 175°C) for 5-10 minutes or microwave it for about 1-2 minutes. This will help preserve its taste and texture.

Can Pizzella be made entirely with plant-based ingredients?

• Yes, Pizzella can easily be made with plant-based ingredients. You can substitute the mozzarella cheese with a vegan cheese alternative and replace the anchovies with vegetables like zucchini, eggplant, or even tofu for a protein boost. This version caters to those following a vegan or plant-based diet while maintaining the integrity of the dish’s Mediterranean flavors.

Can Pizzella be served as a snack or a main dish?

• Pizzella can be served both as a snack or a main dish, depending on the portion size. If you want it as a main dish, you can serve it with side dishes like a fresh Mediterranean salad or grilled vegetables. For a lighter snack, you can enjoy a smaller portion with a dipping sauce, such as a garlic aioli or tomato salsa.

Nutritional Values and Benefits

1 Thin Pizza Dough (200g)

• Calories: 400
• Carbohydrates: 72g
• Protein: 10g
• Fat: 6g
• Benefits: Provides energy from complex carbohydrates and small amounts of protein for muscle repair.

½ Cup Tomato Sauce (125g)

• Calories: 30
• Carbohydrates: 7g
• Protein: 1g
• Vitamins: Vitamin C (8mg, 10% DV), Lycopene
• Benefits: Rich in antioxidants like lycopene, supporting heart health and reducing inflammation.

100g Grated Mozzarella Cheese

• Calories: 280
• Carbohydrates: 2g
• Protein: 22g
• Fat: 20g
• Vitamins: Calcium (500mg, 40% DV)
• Benefits: High in calcium for bone strength and protein for tissue repair.

4-5 Anchovy Fillets (30g)

• Calories: 60
• Protein: 9g
• Fat: 2g
• Sodium: 900mg
• Benefits: Rich in omega-3 fatty acids for heart health and brain function. High sodium content requires moderation.

10-12 Black or Green Olives (50g)

• Calories: 60
• Carbohydrates: 3g
• Fat: 6g
• Sodium: 240mg
• Benefits: Contains healthy monounsaturated fats, supporting cardiovascular health.

1 tbsp Olive Oil (15g)

• Calories: 120
• Fat: 14g
• Benefits: Provides antioxidants and healthy fats that reduce inflammation and promote heart health.

Summary

Pizzella is a flavorful Maltese pizza that offers a balance of nutrients, including omega-3s, antioxidants, and healthy fats. While its sodium content is notable, it delivers a delicious combination of traditional Mediterranean flavors in every bite.