September 20, 2016

I really encourage as many people as I can to include Omega 3 rich fish in their diet.  This is one of those recipes that uses tinned Pilchards and you would never know it because it just tastes so great!

This is a wonderful recipe that uses ingredients I often keep in my pantry and freezer for a quick fish recipe that never disappoints.
Recipe type: Dinner
  • 1 TBSP oil
  • 1 onion, finely diced
  • 1 Bunch Spinach, chopped
  • 2 TBSP butter
  • 2 TBSP flour
  • 125ml milk
  • Salt & Pepper
  • Mixed Herbs
  • 1 tin Pilchards, canned in tomato sauce (retain the sauce)
  • 1 x 250g tub LF chunky/smooth cottage cheese
  • ¼ cup breadcrumbs
  1. Turn your oven onto 180 degrees C.
  2. In a medium saucepan, brown the onion using the oil until translucent.
  3. In the microwave – place the chopped spinach in a microwavable bowl with a little water at the bottom and cooked for 5 minutes, or until done OR cook in a steamer. BUT – you must drain it well, even squeeze it to get the excess water out, to prevent your dish from going soggy.
  4. I personally like to cool my white sauce in the microwave as it is quicker, but you can do this over the stove. Melt the butter and then add in the 2 TBSP flour and make a roux. Then add in the milk and mix until no lumps. Cook finally for 2 minutes, stirring often. Then open the tin of the pilchards and drain into this mixture, the tomato sauce (retaining the fish) and finally add the 125g cottage cheese (½ the tub) and mix well and season with salt and pepper and herbs.
  5. Once the spinach and onion is cooked, add them together with the remaining ½ tub of cottage cheese.
  6. Layer the spinach mixture at the bottom of a microwavable serving dish. Place the fish fillets on top (you can leave the bones in – they are a wonderful source of calcium).
  7. And then top with the cheese sauce and finally top with bread crumbs.
  8. Bake in the oven for 20 minutes, or until the top is browned.
  9. Serve with whole wheat pasta, buckwheat, sweet potato mash or boiled baby potatoes or even rice AND of course a nice green salad or some cooked vegetables for a balanced meal.
Main ingredients I keep as a staple to make this dish up quickly:

Freezer: Breadcrumbs & cottage cheese
Pantry Cupboard: Pilchards

To make this Gluten Free:

Use 2 TBSP Chickpea flour. And eliminate the bread crumb topping – or use GF bread crumbs

Finished Fish Bake









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