Pilchard & Spinach Bake

51-Pilchard-_-Spinach-Bake Back
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Ingredients

  • 400g can Lucky Star Pilchards in Tomato
  • 1 bunch spinach, washed, trimmed and chopped
  • canola oil for frying
  • 1 onion, finely chopped
  • ½ x 225g tub fat-free chunky cottage cheese
  • milled black pepper
  • 125ml (½ cup) wholewheat breadcrumbs

Cheese Sauce

  • 30ml (2 Tbsp) soft margarine
  • 30ml (2 Tbsp) cake flour
  • 125ml (½ cup) low-fat or fat-free milk
  • 1 ml (¼ tsp) mustard powder
  • tomato sauce from the can of pilchards
  • milled black pepper
  • ½ x 225g fat-free chunky cottage cheese

Method

Heat the oven to 200°C. Drain the pilchards over a bowl and separate into fillets. Keep the sauce.

Cook the spinach in a little water in a medium saucepan until limp. Drain well, then squeeze out the excess moisture.

Heat a few drops of oil in a non-stick pan and fry the onion until golden. Remove from the heat and mix in the cottage cheese and spinach. Season with pepper. Spread evenly into an ovenproof dish. Arrange the pilchard fillets on top.

Cheese Sauce Melt the margarine in a medium saucepan. Remove from the heat and stir in the flour, milk, mustard powder and sauce from the can of pilchards. Season with pepper. Bring to the boil and cook, stirring, for about 2 minutes until the sauce is smooth and thick. Remove from the heat and mix in the cottage cheese. 

Pour the cheese sauce over the pilchards and sprinkle the breadcrumbs on top. Bake, uncovered, for about 20 minutes until the topping is golden brown. Serve hot.

Serves

6

Notes

Spinach provides various vitamins and minerals, including vitamin A and potassium, B group vitamins as well as vitamins C and E, and some protein, zinc and folic acid or folate. Adequate folate intake can help reduce the risk of serious birth defects so is important for future moms. Lucky Star canned pilchards are high in protein and are available at a very reasonable cost. Protein from fish is more easily digested than protein from meat.