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
- 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.
- 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.
- 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
- 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.
- 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.
- Heat a dry pan over high heat and warm the rotis (about 5 minutes per roti).
- 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
- Preheat oven to 200°C.
- Combine all the ingredients in a roasting tray and season well.
- Roast for 30 minutes, until the tomatoes are bursting.
For the pasta
- Fry the garlic in the olive oil over a low heat.
- Turn up the heat to medium and add the sardines and tomato sauce, followed by the roasted tomatoes, hard cheese and dill.
- Allow to simmer for 5 minutes.
- Cook the spaghetti according to packet instructions. Drain, reserving 1 cup cooking water.
- 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
- Preheat oven to 200°C.
- Toss the vegetables with the olive oil and rosemary and season with salt and pepper.
- Roast in the oven for 30 minutes or until soft.
For the tuna mayo
- Mix all the ingredients together in a bowl and season with pepper to taste.
- 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
