- 400g can Lucky Star Pilchards in Tomato
- 2 onions, chopped
- 2 garlic cloves, crushed
- 4 carrots, cut into thin strips
- Oil for frying
- 2 tomatoes, chopped
- 1 ½ cups frozen or canned peas, drained
- 2 Tbsp butter or margarine
- 2 Tbsp cake flour
- 1 cup milk
- ¼ tsp mustard powder
- Salt and ground black pepper
- 3 Tbsp butter or margarine
- ½ cup self-raising flour
- ½ cup grated cheddar cheese
- Heat the oven to 200° 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 the 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 the grated cheese and season with salt and pepper. Sprinkle the mixture onto the pilchards.
- Bake uncovered for about 20 minutes until the crust is golden brown. Serve with rice or mashed potato and vegetables.
A medium-size carrot has 25 calories, 6 grams of carbs, and 2 grams of fibre. The veggie is an excellent source of vitamin A, providing more than 200% of your daily requirement in just one carrot. Carrots are loaded with beta-carotene, a natural chemical that the body changes into vitamin A. The deeper orange the carrot, the more beta-carotene you’re getting.