Pilchard surprise economy Recipe

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1 vote | 1118 views

MIddle of the month economy

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Cook time:
Servings: 4
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Ingredients

Cost per serving $0.59 view details
  • 454g canned pilchards in tomato sauce, drained, juice reserved
  • 1onion, chopped
  • 1 tbsp curry powder
  • 2 tbsp all purpose flour
  • 11/2 cup milk, heated but not boiling
  • 1 cup liquid from the can of fish, add water if needed
  • 1 apple, cored and diced
  • 2 tbsp currants
  • S&P to taste
  • Cooked rice
  • Chutney

Directions

  1. Melt the butter and fry the onion until fragrant
  2. Add the flour and curry powder, stir to become a smooth paste
  3. Slowly add the milk and fish liquid, stirring continuously until the mixture becomes smooth and thick
  4. Flake the fish a little, add that, the apple and currants , heat through
  5. Adjust salt and pepper
  6. Serve on rice with a little chutney

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Nutrition Facts

Amount Per Serving %DV
Serving Size 413g
Recipe makes 4 servings
Calories 268  
Calories from Fat 101 38%
Total Fat 11.28g 14%
Saturated Fat 6.34g 25%
Trans Fat 0.0g  
Cholesterol 34mg 11%
Sodium 157mg 7%
Potassium 629mg 18%
Total Carbs 31.24g 8%
Dietary Fiber 2.4g 8%
Sugars 26.76g 18%
Protein 11.98g 19%
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