SPICY PILCHARD ONE POT
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This spicy one-pot is just what you need to warm you up on a cold day, so do add it to your repertoire. This recipe is a wonderful way to include the healthy benefits of tinned pilchards to a weekday meal. These little fish are packed with protein, healthy fats and calcium.
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INGREDIENTS
30 ml (2 tbsp) olive oil
2 medium onions, chopped
2 medium carrots, coarsely grated
2 cloves garlic, crushed
30 ml (2 tbsp) finely grated fresh ginger
1 small red or green chilli, whole, or chopped, if preferred
10 ml (2 tsp) mild curry powder, or more to taste
5 ml (1 tsp) garam masala, or more to taste
10 ml (2 tsp) ordinary paprika
1 x 50 g (50 ml) sachet tomato paste
1 medium sweet potato in the skin, cut into small cubes
500 ml (2 cups) strong Rooibos tea or vegetable stock
1 x 410 g tin chopped tomatoes
1 x 400 g tin pilchards in tomato sauce (see tip)
juice and finely grated rind of one lemon
pepper to taste
45 ml (3 tbsp) chopped fresh coriander
2 large spinach leaves, cut into thin strips
lemon wedges and more chopped red or green chilli to serve
METHOD
- Heat an AMC 24 cm Gourmet High over a medium temperature until the Visiotherm® reaches the first red area.
- Add oil and sauté onions until soft. Add carrots, garlic and ginger with the chilli and sauté for a few minutes.
- Stir in the spices and sauté until the mixture is aromatic. Add tomato paste and mix well.
- Stir in sweet potato with tea or stock and reduce the heat to the lowest setting. Simmer with a lid for 10-12 minutes or until sweet potato is cooked.
- Stir in chopped tomatoes and pilchards with all the tomato sauce from the tin. Rinse tin with a little bit of water and add to the sauce. Gently flake fish into chunks. Season with lemon juice, rind and pepper.
- Allow to simmer with the lid for a few minutes until heated through. Stir in coriander and spinach and serve immediately with lemon wedges. Add dollops of the yoghurt topping (see tips) and extra chilli if preferred.
TIPS:
- Yoghurt topping: Mix 60 ml (¼ cup) plain double cream yoghurt with 30 ml (2 tbsp) chopped fresh coriander and 15 ml (1 tbsp) finely grated lemon rind. Add a finely chopped chilli if you enjoy a spicier taste.
- Don’t remove the bones from the pilchards, they’re a great source of calcium.
- For a vegetarian version substitute the pilchards for red or brown lentils. Add these with the tomatoes and simmer for about 20-30 minutes or until the lentils are cooked.
