Sardine Pancake Bake

product used

lucky star sardines







  • Pancakes:
  • 300 ml low-fat or fat-free milk
  • 15 ml (1 Tbsp) canola oil
  • 2 extra-large eggs
  • 250 ml (1 cup) cake flour
  • Sardine Filling:
  • 2 x 120 g cans Lucky Star Sardines, drained and flaked
  • 1 large onion, finely chopped
  • 10 ml (2 tsp) chopped garlic
  • 4 ripe tomatoes, skinned and chopped, or a 400 g can chopped tomatoes
  • 5 ml (1 tsp) ground cumin
  • 5 ml (1 tsp) paprika
  • 5 ml (½ tsp) milled black pepper
  • 60 ml (1/4 cup) crumbled reduced-fat feta cheese for topping
  • Sauce:
  • 30 ml (2 Tbsp) soft margarine
  • 60 ml (¼ cup) cake flour
  • 10 ml (2 tsp) English mustard powder
  • 750 ml (3 cups) low-fat or fat-free milk
  • Milled black pepper


  1. Pancakes:
  2. Whisk together the milk, oil and eggs. Add the flour and mix well to a form a smooth batter. Refrigerate for 30 minutes.
  3. Heat a non-stick pan sprayed with a little cooking spray, pour in a little pancake batter and cook until lightly browned. Flip over and cook the other side. Remove and set aside. Continue until the pancake batter is used up.
  4. Filling:
  5. Heat a non-stick pan sprayed with a little cooking spray and fry the onion and garlic until light golden. Add the tomatoes, cumin, paprika and pepper and cook, uncovered, until the sauce thickens. Stir in the sardines.
  6. Sauce:
  7. Melt the margarine in a medium saucepan. Remove from the heat and blend in the flour and mustard powder. Slowly add the milk, stirring until smooth. Stir over high heat until the sauce thickens. Season with pepper.
  8. Heat the oven to 180°C. Fill each pancake with two spoonful of sardine filling, roll up and place side by side in a 24 x 30 cm baking dish. Pour over the sauce, sprinkle with crumbled feta and bake for 20 minutes until piping hot.


This dish also works perfectly with Lucky Star Tuna. This is a lengthy recipe, but promises an amazing outcome that will become a firm family favourite.

Assemble this dish a day ahead. Pour over the sauce but don’t add the cheese at this stage, as it will be absorbed into the sauce and disappear completely. Cover with clingfilm and refrigerate. Before baking, sprinkle over the cheese and increase the cooking time by 5 minutes to compensate for the cooking the dish from fridge temperature.

This dish is a hit with the kids and will encourage them to eat Lucky Star Sardines.

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