- 400g can Lucky Star Pilchards in Hot Chilli
- 1 egg, lightly beaten
- 2 hard-boiled eggs, finely chopped
- Salt and ground black pepper
- Cake flour
- 1 cup cake flour
- Hot chilli sauce from the can of pilchards
- 2 egg whites
- Drain the pilchards over a measuring jug; keep the sauce.
- Mash the pilchards in a bowl. Mix in the beaten egg and chopped, hard-boiled eggs. Season with salt and pepper.
- Roll the mixture into eight balls on a well-floured board, rub some flour onto your hands to prevent sticking. Dust the balls well with flour to make them easier to handle.
- Sift the flour into a bowl. Add water to the reserved hot chilli sauce to make up to 150ml and beat into the flour to make a stiff batter. Add a little more water if necessary. Season with salt and pepper.
- Beat the egg whites until stiff and fold into the batter.
- Heat oil in a deep saucepan. Drop the pilchard balls into the batter to coat evenly. Lift out with a spoon and deep fry two or three vetkoek at a time until crisp and golden brown.
- Drain the vetkoek on kitchen paper and serve hot with chutney or sweet chilli sauce.
Eggs are low in kilojoules and contain high-quality protein and A and B vitamins.
Lucky Star pilchards are rich in fatty acids that help to control heart disease, high blood pressure and cholesterol.
Vetkoek (Afrikaans for ‘Fat Cake’, refers to the method of frying in oil), also known as Amagwinya (Zulu Name), is a traditional pastry in both Afrikaans and Zulu culture.