Turn humble tinned fish into something spectacular with these yummy recipes. Your tummy and your wallet will thank you! 

Mussels 

Mussel, olive and tomato rice pot 

Serves 4 // Hands-on 20 minutes 

Ingredients 

400g tin chopped tomatoes
Salt and pepper
1 cup rice
Olive oil
Zest and juice of 1 lemon, plus wedges to serve
400g rosa tomatoes, sliced lengthways
4 × 85g tin mussels
200g green olives, pitted
1 Tbsp chopped parsley
Rocket, to garnish 

Method  

1. Place 150ml water, chopped tomatoes and a large pinch of salt in a pot over high heat and bring to the boil. Add the rice, decrease to low heat and cover (leaving a small gap for steam to escape). Cook until the water has been absorbed, about 12–15 minutes. Uncover and set aside.
2. In another pan, heat the oil, and lemon zest and juice over medium heat. Add the rosa tomatoes and cook for about 2 minutes. Add the mussels and olives and cook for 5 minutes. Add the parsley and season.
3. Toss the mussel mixture through the rice and serve with lemon wedges and rocket.

Pilchards 

Curried pilchard rotis  

Serves 4 // Cooking time 30 minutes 

Ingredients 

Olive oil
1 onion, peeled and diced
1 clove garlic, peeled and crushed
1 tsp ground cumin
½ Tbsp garam masala
Pinch cayenne pepper
2 × 400g tin pilchards in chilli sauce
Zest and juice of 1 lemon, plus wedges to serve
Salt and black pepper
8 rotis
Microgreen salad leaves, to serve  

Method  

1. Heat a glug of oil in a pan over medium heat and fry the onions until they are translucent, about 10 minutes. Add the garlic and fry for about 2 minutes.
2. Add the cumin, garam masala and cayenne pepper. Fry for 2 minutes. Add the pilchards and fry for 5 minutes. Add the lemon zest and juice. Season.
3. Heat a dry pan over high heat and warm the rotis (about 5 minutes per roti).
4. To serve, scatter a handful of microgreens on each roti, and add a few pilchards. Serve with lemon wedges.

Also read: Buddha bowl with pilchards 

Sardines 

Roasted tomato and sardine pasta 

Serves 4 // Cooking time 1 hour 5 minutes 

Ingredients 

For the roasted tomatoes 

2 cups Rosa tomatoes
3 tbsp olive oil
2 Tbsp balsamic vinegar 

For the pasta 

2 garlic cloves, thinly sliced
¼ cup olive oil
2 tins sardines
¾ cup grated hard cheese, plus extra to serve
2 Tbsp chopped dill, plus extra to serve
500 g spaghetti 

Method 

For the roasted tomatoes 

1. Preheat oven to 200°C.
2. Combine all the ingredients in a roasting tray and season well.
3. Roast for 30 minutes, until the tomatoes are bursting.

For the pasta 

1. Fry the garlic in the olive oil over a low heat.
2. Turn up the heat to medium and add the sardines and tomato sauce, followed by the roasted tomatoes, hard cheese and dill.
3. Allow to simmer for 5 minutes.
4. Cook the spaghetti according to packet instructions. Drain, reserving 1 cup cooking water.
5. Toss the pasta into the sauce and slowly drizzle in the reserved cooking water until the sauce has reached your desired consistency.

Recipe & styling: Elizabeth Mackenzie
Photography: Jotham van Tonder 

Tuna 

Roast veg and tuna-stuffed pita pockets 

Serves 4 // Cooking time 35 minutes 

Ingredients 

For the roast vegetables 

1 red pepper and 1 yellow pepper, deseeded and sliced
1 onion, quartered
1 brinjal, sliced
1 Tbsp olive oil
2 tsp chopped rosemary  

For the tuna mayo 

2 tins tuna, drained
3 Tbsp plain yoghurt
1 Tbsp mayonnaise
1 tsp lemon juice
¼ tsp ground coriander 

To serve 

4 wholewheat pitas
1 cup rocket
½ wheel feta, crumbled 

Method 

For the roast vegetables  

1. Preheat oven to 200°C.
2. Toss the vegetables with the olive oil and rosemary and season with salt and pepper.
3. Roast in the oven for 30 minutes or until soft.

For the tuna mayo 

1. Mix all the ingredients together in a bowl and season with pepper to taste.
2. To serve, heat the pitas according to package instructions and fill halfway with roast vegetables. Spoon in some tuna mayo and top with fresh rocket and crumbled feta.

Recipes & styling: Kate Turner
Photography: Andreas Eiselen // HMimages.co.za 

Also read: 4 appetising tuna recipes that may surprise you

The post Yummy canned fish recipes that won’t break the bank appeared first on MyKitchen.

Delicious fish? Tick! Healthy fats and oils? Tick! Easy and convenient? Tick! Use a humble tin of fish to create our moreish curried pilchard rotis.

SERVES 4 // COOK TIME 30 min

INGREDIENTS
Olive oil
1 onion, peeled and diced
1 clove garlic, peeled and crushed
1 tsp ground cumin
½ tbsp garam masala
Pinch cayenne pepper
2 × 400g tin pilchards in chilli sauce
Zest and juice of 1 lemon, plus wedges to serve
Salt and black pepper
8 rotis
Microgreen salad leaves, to serve

METHOD
1. Heat a glug of oil in a pan over medium heat and fry the onions until they are translucent, about 10 minutes. Add the garlic and fry for about 2 minutes.
2. Add the cumin, garam masala and cayenne pepper. Fry for 2 minutes. Add the pilchards and fry for 5 minutes. Add the lemon zest and juice. Season.
3. Heat a dry pan over high heat and warm the rotis (about 5 minutes per roti).
4. To serve, scatter a handful of microgreens on each roti, and add a few pilchards. Serve with lemon wedges.

With extra protein and omega-fatty acids, this tuna salad with baby marrow and beans is ideal for a nutritious and budget-friendly lunch!

The post Curried pilchard rotis appeared first on MyKitchen.

In need of a quick and tasty lunch? This Buddha bowl with pilchards is easy to whip up and enjoy! We love as an easy-to-assemble at work meal.

SERVES 1 // COOKING TIME 30 min

INGREDIENTS
½ cup cooked brown rice
1 tbsp chopped parsley
1 tsp vegetable oil
5 baby tomatoes, quartered
1 mini cucumber, sliced
Zest and juice of ½ lemon
155 g tin pilchards in tomato sauce, flaked
Handful coriander

METHOD
1. Mix the rice, parsley and oil. Season to taste.
2. Toss tomatoes, cucumber, lemon zest and juice together. Season.
3. When ready to eat, build your bowl with the rice at the bottom, then the pilchards, salad and coriander.

The post Buddha bowl with pilchards appeared first on MyKitchen.

Forget about buying frozen boxes, these home-made fish fingers with chunky tomato sauce are a delicious snack for the little ones.

SERVES 4 // COOKING TIME 1 hour

INGREDIENTS
3 potatoes, peeled
2 tbsp butter
Vegetable oil, to fry
1 onion, finely chopped
Salt and black pepper
170 g tin tuna
155 g tin pilchards
Handful parsley, chopped
4 eggs
1 cup flour
1 cup breadcrumbs

METHOD
1. Preheat oven to 180°C.
2. Boil the potatoes until soft, then mash with the butter until smooth.
3. Heat 2 tbsp oil and fry the onion with salt and pepper for 5 minutes.
4. Drain the tuna. Rinse the pilchards well and flake into pieces.
5. Mix mashed potato, onion, tuna, pilchards, parsley, 2 eggs and ½ cup flour.
6. Place the remaining flour, 2 whisked eggs and breadcrumbs in 3 bowls. Shape the fish mixture into fingers and dip into each bowl in turn.
7. Shallow-fry the fish fingers for 2 minutes on each side.
8. Arrange the fish fingers on a baking tray and bake for 15 minutes.

Chunky tomato sauce

SERVES 4 // COOKING TIME 40 min

INGREDIENTS
400 g tin whole peeled tomatoes
¼ cup vegetable oil
2 cloves garlic, chopped
3 tbsp sugar
Salt and black pepper

METHOD
1. Blend the tomatoes, including the juices, to form a coarse purée.
2. Heat the oil in a pot over medium heat. Fry the garlic, stirring often, until it begins to brown.
3. Add the tomato purée, sugar and seasoning.
4. Bring to the boil, then reduce to a gentle simmer and cook until the sauce has thickened slightly, 20-25 minutes. Allow to cool.
5. Serve the tomato sauce with the fish fingers.

The post Home-made fish fingers with chunky tomato sauce appeared first on MyKitchen.