Pilchard is a good source of omega 3 and calcium. If you feeling for fish, this pilchard & veggie stew is one of the best options!
Equipment: Hart HQ Fry Pan
Prep time: 20 mins
Cooking time: 40 mins
Serves: 4 people
Ingredients
3 tbsp olive oil (45 ml)
1 onion, peeled and chopped
1 green pepper, sliced
1 red pepper, sliced
2 small carrots, peeled and grated
2 tomatoes, diced
1 cube beef stock
1 can pilchards in tomato sauce (410 g)
Salt & ground black pepper, to taste
1 cup milk (250 ml)
1 tbsp brown onion soup (15 ml, optional)
Method
- In a medium-sized saucepan, heat oil, fry onions and peppers until soft.
- Add carrots, tomatoes and stock; cook for 10 minutes.
- Add pilchards, salt and pepper; cook for 10 minutes.
- Add milk and if mixture is too thin, add brown onion soup to thicken.
- Stir well and cook for another 10 minutes.
- Serve with rice, pap or macaroni.