• 60
    Minutes that it takes to cook
  • 6
    Number of people it serves
  • 8
    Steps to make the recipe
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  • 400g can Lucky Star Pilchards in Tomato
  • 1 bunch spinach, washed, drained and chopped
  • 1 onion, finely chopped
  • Oil for cooking
  • ½ tub chunky cottage cheese
  • Salt and ground black pepper
  • ½ cup soft breadcrumbs


Cheese Sauce

  • 2 Tbsp butter or margarine
  • 2 Tbsp cake flour
  • ½ cup milk
  • ¼ tsp mustard powder
  • Tomato sauce (from the can of pilchards)
  • ½ tub chunky cottage cheese


  1. Heat the oven to 200ºc. Drain the pilchards over a bowl and separate into fillets. Keep the sauce.
  2. Cook the spinach in a little water in a medium saucepan until limp. Drain very well; squeeze out the excess moisture with your hands.
  3. Fry the onion in a little oil in a frying pan until golden. Remove from the heat and mix in the cottage cheese and spinach, and season with salt and pepper.
  4. Spread evenly into a casserole. Arrange the pilchard fillets on the spinach mixture.


To Make The Cheese Sauce

  1. Melt the butter or margarine in a medium saucepan. Remove from the heat and stir in the flour, milk, mustard and sauce from the can of pilchards. Season with salt and pepper.
  2. Bring to the boil and cook, stirring, for about 2 minutes until the sauce is smooth and thick, then remove from the heat and mix in the cottage cheese.
  3. Pour the cheese sauce onto the pilchards and sprinkle the breadcrumbs on top.
  4. Bake uncovered for about 20 minutes until the topping is golden brown. Serve hot with macaroni.


Spinach is rich in vitamin A and potassium, especially if you eat it raw. Also present are the B group vitamins as well as vitamins C and E, and some protein, zinc and folic acid or folate. High doses of folate are believed to reduce lung cell damage caused by smoking.



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