Ideally, if you can - grind the oats to smaller flakes (I used my nutribullet milling blade). If you cant this step isnt essential - I would just recommend letting the mixture sit for a bit longer to allow for better binding.
Open the can of pilchards (or fish) and drain the tomato sauce. Mash the fish (even the bones - they are a wonderful source of calcium)
Mix all the ingredients into the bowl and mix well.
Now you have one of two choices - 1) Make into fish cakes, dust with a little flour if too sticky and then fry very lightly in a little oil OR 2) Lightly spray a 20 x 20cm dish with non-stick cooking spray and press mixture into it. Cook at 180 degrees C for 15-20 minutes and you're done.
Enjoy with a big side salad or cooked vegetables for a complete meal.
Recipe by Julie The Dietitian at https://juliethedietitian.com/fish-cakes/