Pilchard & Vegetable Bake


400g can Lucky Star Pilchards in Tomato
2 onions, chopped
2 garlic cloves, crushed
4 carrots, cut into thin strips
oil for frying
2 tablespoons chutney
2 tomatoes, chopped
1½ cups frozen or canned peas, drained

2 tablespoons butter or margarine
2 tablespoons cake flour
1 cup milk
¼ teaspoon mustard powder
salt and ground black chopped

3 tablespoons butter or margarine
½ cup self-raising flour
½ cup grated cheddar cheese


Heat the oven to 200°C. Grease a casserole. Flake the pilchards in their sauce with a fork. Fry the onion, garlic and carrots in oil in a medium frying pan until golden. Add the tomato, peas and pilchards, and heat through.

TO MAKE THE WHITE SAUCE: melt the butter or margarine in a medium saucepan. Remove from the heat, stir in the flour and milk, and season with mustard, salt and pepper. Bring to boil and cook, stirring, for 1 to 2 minutes until the sauce thickens.

Stir the white sauce into the pilchard mixture, and pour into the casserole.

TO MAKE THE CRUST: rub the butter or margarine into the self-raising flour with your fingertips until crumbly. Mix in grated cheese and season with salt and pepper. Sprinkle the mixture onto the pilchard.

Bake uncovered for about 20 minutes until the crust is golden brown. Serve with rice or mashed potato and vegetables.