Here’s some inspiration on what to make with tinned fish!
Creamy tuna and lemon dip
Makes 1 cup (250ml) | Prep 10 min
- 1 x 170g tuna chunks in brine, drained
- zest and juice of 1 lemon
- handful of basil leaves, chopped
- handful of dill leaves, chopped
- 60ml mayonnaise
- 125ml smooth cottage cheese
- salt and ground black pepper
- baby vegetables (like carrots, celery sticks and cucumber) to serve
- Mix the tuna, lemon zest and juice, herbs, mayonnaise and cottage cheese together. Season.
- Spoon into a serving dish and serve with the vegetables as a dip.
Pilchard and tomato bruschetta
Serves 4| Prep 10 min| Cook 10 min
Heat 15 ml avocado oil over medium-high heat and cook 1 chopped onion for about 5 minutes until golden.
Add 2 chopped tomatoes and fry for 3 minutes. Add 1 x 400g tin pilchards in tomato sauce and simmer for 2 minutes. Season and mix a handful of chopped parsley leaves through. Serve on slices of toasted bruschetta.
Smoked sardine samoosas
Serves 4| Prep 25 min| Cook 15 min
Heat 2 tbsp (30ml) olive oil over high heat and fry 1 small chopped onion, 1 crushed garlic clove, a 3cm piece of grated ginger and 1 small, finely chopped chilli (optional) until soft. Add 125g stir-fry vegetables, 1 x 410g tin drained lentils and 1 x 120g tin drained smoked sardines, and stir through.
Brush 250g samoosa or spring roll pastry with water. Spoon 15ml of the filling onto the bottom corner of the pastry strip. Fold the strip into a triangular shape. Set aside and repeat until all the filling has been used. Heat enough canola oil for deep frying. Deep fry the samoosas in batches until golden. Drain on kitchen towels and serve warm.
Serves 4-6| Prep 15 min| Cook 25 min
Heat 15 ml olive oil in a saucepan and fry 1 finely chopped onion, 1 crushed garlic clove and 1 small, finely chopped chilli (optional) for 5 minutes until soft. Add 1 x 410g tin chopped tomatoes, 30ml chopped capers, 100g pitted kalamata olives and 1 x 120g tin sardines in water, drained. Simmer for 10 minutes. In the meantime, cook 1 packet spaghetti in salted boiling water until al dente. Drain and set aside. Stir a large handful of chopped parsley into the sauce and serve on the warm spaghetti.
Salmon and asparagus wrap with dill cottage cheese
Serves 4| Prep 15 min| Cook 20 min
Mix 250g smooth cottage cheese and a small handful of chopped dill together. Season. Blanch a small handful of asparagus and drain. Mix together 2 x 210g tins salmon, drained and bones removed, zest of 1 lemon and a squeeze of the juice, to taste. Heat 4 tortillas according to packet instructions and spread with the dill cottage cheese. Divide the lemon
salmon among the tortillas and top with a handful of lettuce leaves, some asparagus and roll tightly. Slice in half
and serve with extra lemon wedges.
FEATURE: VICKIE DE BEER ASSISTED BY JANA VAN SITTERT AND ICA STUDENT INEMARI RABIE PHOTOS: LEE MALAN