Easiest pilchard bake
Heleen Meyer was recently part of an episode of 'In die Sop', the popular Afrikaans reality show on kykNET. In the episode, the team helped the Durbanville Children’s Home, and she shared some recipes with the foster parents. This recipe was one of the healthy recipes that was featured and Heleen says she has been inundated with viewers asking for it.
This supper is a winner – quick, filling and so easy to make. Even people who are not fond of tinned fish enjoy the dish. Tinned pilchards are packed with nutritional value as they are an excellent source of protein, healthy oils and calcium. Mash the fine bones in the pilchards and make them part of the mixture – that's exactly where the calcium is. The vegetables in the dish can be supplemented with any frozen vegetables such as peas, beans or corn. See the tips at the bottom of the recipe.
Pilcard bake
Recipe adapted from Cooking from the Heart 1
Photo: Adel Ferreira
Makes 4 servings
4 slices of brown or wholewheat bread
250 ml (1 cup) milk
1 x 425 g tin of pilchards in tomato sauce
1 onion, chopped
1 carrot or baby marrow, coarsely grated
4 large eggs, beaten
30 ml (2 tbsp) chopped fresh Italian parsley
lemon juice and black pepper to taste
5 ml (1 tsp) ordinary paprika
60 ml (¼ cup) grated cheese
- Preheat oven to 180 °C.
- Tear bread into pieces and place in a large mixing bowl. Pour the milk over, allow to soak and mash with a fork.
- Stir the fish with the tomato sauce into the bread and mash. Remember to include the soft bones in the pilchards as part of the mixture. They can be mashed easily and is packed with calcium, so part of the reason why pilchards are so healthy.
- Add onion, carrot or baby marrow and eggs and mix well. Stir in parsley and season with lemon juice, black pepper and half of the paprika.
- Spoon the mixture into an oven dish and sprinkle cheese and the remaining paprika over. Bake for 30-40 minutes until golden brown and cooked through. Serve with salad.
Tips:
- This bake can also be served at room temperature, as it can be easily cut into cubes. It's ideal to pack in a lunch box with salad.
- The bake freezes very well, so make the whole recipe and freeze the rest in portions for another meal. Let it thaw overnight in the fridge.
- Add more carrot or baby marrow or use any of the frozen vegetables as suggested. If more than 250 ml (1 cup) of extra vegetables are added, 1 more egg may be needed to bind the mixture.
For more recipes and inspiration, visit Heleen’s website: www.heleenmeyer.co.za