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.

Gain a taste of Italy with this tasty Sicilian sardine pasta. And you probably already have a bunch of the ingredients in your fridge and pantry!

SERVES 4 // COOK TIME 15 mins

INGREDIENTS
300g linguine, cooked as per packet instructions
90 ml olive oil, plus extra to fry
300g cherry tomatoes, halved
Salt and black pepper
20g coriander
15g basil
4 gherkins
Zest and juice of 1 lemon
2 tsp capers
2 tsp Dijon mustard
1 red chilli, seeded
3 × 120g tin sardines in olive oil
Parsley, to garnish

METHOD
1. Drizzle the warm linguine with 2 tbsp oil. Toss, then set aside.
2. Heat a glug of oil in a pan over high heat. Add the tomatoes and a large pinch of salt and fry for 5 minutes. Remove from the heat and set aside.
3. Place the coriander, basil, ¼ cup oil, gherkins, lemon zest and juice, capers, mustard and chilli in a food processor. Pulse until smooth. Season.
4. To serve, lightly toss the pasta with the sauce, tomatoes and sardines. Garnish with parsley.

There’s no better way to end your Thursday night than with this delicious and indulgent mixed seafood pasta with Mariana sauce!

The post Sicilian sardine pasta appeared first on MyKitchen.

Take a trip with us to Mexico this evening by making this incredibly tasty sardine Veracruz with roasted tomatoes and olive tapenade!

SERVES 6 // COOK TIME 90 min

INGREDIENTS
For the olive tapenade
1 cup green olives, pitted and finely chopped
1 shallot, peeled and chopped
3 cloves garlic, peeled and finely chopped
2 tsp lemon juice
1 tsp chilli flakes
1 cup olive oil
3 tbsp flat-leaf parsley, chopped
3 tbsp chives, chopped
3 tbsp thyme, chopped
For the roasted tomatoes
10 ripe plum tomatoes
Salt and black pepper
2 cloves garlic, peeled and finely chopped
2 sprigs fresh thyme
2 tbsp olive oil
For the sardines
3 tbsp olive oil
Handful fresh flat-leaf parsley, chopped
2 cloves garlic, peeled and chopped
12 fresh or frozen sardines, scaled
Salt and black pepper
2 radishes, thinly shaved

METHOD
For the olive tapenade
1. Combine all the ingredients. Set aside.
For the roasted tomatoes
1. Preheat oven to 160°C.
2. Halve the tomatoes lengthways and lay them, seed-side up, on a baking tray.
3. Season with salt and pepper and scatter the garlic and thyme on the tomatoes.
4. Drizzle with oil and place in the oven for about an hour.
5. Remove from the oven and set aside to cool down.
For the sardines
1. Preheat your oven on grill.
2. Combine the oil, parsley and garlic in a bowl.
3. Place the sardines on an oven tray and season with salt and pepper. Then sprinkle over the parsley mixture and radishes.
4. Place the tray in the oven and grill the sardines for about 10 minutes, until their eyes begin to turn a slightly milky colour.
5. Remove from the oven and serve with the olive tapenade and roasted tomatoes.

If you’re looking for an appetizing superfood meal, this smoked mackerel with vegetarian patties and fig salad recipe, has your name on it!

The post Sardine Veracruz with roasted tomatoes and olive tapenade appeared first on MyKitchen.

Packed with omega-3 fatty acids, sardines are great for brain function and development. Enjoy them in this barley salad with spinach and sardines.

SERVES 4 // COOKING TIME 30 min

INGREDIENTS
For the dressing
⅓  cup olive oil
2 tbsp white-wine vinegar
2 tbsp honey
Zest and juice of 1 lemon
For the barley salad
2 cups cherry tomatoes, halved
2 tbsp olive oil
1 garlic clove, finely chopped
1½ cups cooked barley
2 tins pilchards, cleaned
1½ cups baby spinach
¾ cup bean sprouts

METHOD
For the dressing
1. Whisk all the ingredients together.
For the barley salad
1. Preheat oven to 200°C.
2. Toss tomatoes, olive oil and garlic together. Season and roast for 15 minutes. Set aside until cooled.
3. Place the barley at the bottom of a jar, followed by the tomatoes, pilchards and the baby spinach. Top with bean sprouts and drizzle with the dressing.

Recipe: Jezza-Rae Larsen
Styling: Elizabeth Mackenzie
Photography: Sean Dollery // HMimages.co.za

The stuffed spuds with sardines and sour cream are another brain-boosting favourite.

The post Barley salad with spinach and sardines appeared first on MyKitchen.

With only five ingredients, these stuffed spuds with sardines and sour cream are ideal for your fast weeknight dinner mash-up!

SERVES 6 // COOKING TIME 10 min

INGREDIENTS
2 tins sardines, drained
1 red onion, finely chopped
Handful parsley, chopped
6 potatoes, roasted whole
1 cup sour cream

METHOD
1. Combine the sardines, red onion and parsley, and season well.
2. Slice each still-hot roasted potato in half and stuff with the sardine filling.
3. Add a dollop of sour cream to each one. Season well and serve.

Recipe & styling: Leila-Ann Mokotedi
Photography: Jotham van Tonder // HMimages.co.za

Keen to try more sardine recipes? Why not make this Sicilian sardine pasta?

The post Stuffed spuds with sardines and sour cream appeared first on MyKitchen.

Who doesn’t love a steaming pasta dish? Get your daily dose of essential omegas for optimal health with this yummy roasted tomato and sardine pasta!

SERVES 4 // COOKING TIME 1 hour 5 min

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 pilchards in tomato sauce
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 the heat up 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

The post Roasted tomato and sardine pasta appeared first on MyKitchen.