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

1. In a medium-sized saucepan, heat oil, fry onions and peppers until soft.
2. Add carrots, tomatoes and stock; cook for 10 minutes.
3. Add pilchards, salt and pepper; cook for 10 minutes.
4. Add milk and if mixture is too thin, add brown onion soup to thicken.
5. Stir well and cook for another 10 minutes.
6. Serve with rice, pap or macaroni.