PILCHARD & VEGETABLE BAKE

  • 40
  • 4-6
  • 8

Click on the image above for more info

INGREDIENTS

  • 400g can Lucky Star Pilchards in Tomato
  • 2 onions, chopped
  • 2 garlic cloves, crushed
  • 4 carrots, cut into thin strips
  • Oil for frying
  • 2 tomatoes, chopped
  • 1 ½ cups frozen or canned peas, drained

 

White Sauce

  • 2 Tbsp butter or margarine
  • 2 Tbsp cake flour
  • 1 cup milk
  • ¼ tsp mustard powder
  • Salt and ground black pepper

 

Cheese Crust

  • 3 Tbsp butter or margarine
  • ½ cup self-raising flour
  • ½ cup grated cheddar cheese

METHOD

  1. Heat the oven to 200° Grease a casserole.
  2. Flake the pilchards in their sauce with a fork. Fry the onion, garlic and carrots in oil in a medium frying pan until golden.
  3. Add the tomato, peas and pilchards, and heat through.

 

To Make The White Sauce

  1. Melt the butter or margarine in a medium saucepan.
  2. Remove from the heat, stir in the flour and milk, and season with mustard, salt and pepper. Bring to the boil and cook, stirring, for 1 to 2 minutes until the sauce thickens.
  3. Stir the white sauce into the pilchard mixture, and pour into the casserole.

 

To Make The Crust

  1. Rub the butter or margarine into the self-raising flour with your fingertips until crumbly. Mix in the grated cheese and season with salt and pepper. Sprinkle the mixture onto the pilchards.
  2. Bake uncovered for about 20 minutes until the crust is golden brown. Serve with rice or mashed potato and vegetables.

NOTES

A medium-size carrot has 25 calories, 6 grams of carbs, and 2 grams of fibre. The veggie is an excellent source of vitamin A, providing more than 200% of your daily requirement in just one carrot. Carrots are loaded with beta-carotene, a natural chemical that the body changes into vitamin A. The deeper orange the carrot, the more beta-carotene you’re getting.

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