Tin fish recipe/South Africa

canned fish

🥗Healthier: fresh fish

💰Cheaper: canned sardines

Fresh fish is healthier but more expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is cheaper but less flavorful.

avocado

🥗Healthier: hummus

💰Cheaper: mashed peas

Mashed peas are cheaper and offer a similar texture.

capers

💰Cheaper: pickles

Pickles provide a similar tangy flavor.

Open the canned pilchards and drain excess liquid.

Chop onion and green pepper finely.

Heat cooking oil in a pan over medium heat.

Sauté onion until translucent, about 3-4 minutes.

Add green pepper and cook until soft, about 5 minutes.

Stir in pilchards gently to combine, heating through for 2-3 minutes.

Season with salt, curry, paprika, and parsley to taste.

Add minestrone soup and baked beans, stirring to combine.

Serve immediately.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens