Curried Pilchard Spaghetti
Rating
4.0 
Quick protein meal.
Yields Preparation Time Cooking Time
4 5 mins 12 mins
Ingredients
Directions
1. Heat a few drops of oil in a non-stick pan and fry the onions and garlic until lightly browned. Sprinkle in the coriander, cumin and cayenne pepper and allow to sizzle for 30 seconds.
2. Pour in the tomatoes and season with pepper and a pinch of sugar. Cook briskly, uncovered, stirring occasionally, for 5 to 6 minutes until the sauce thickens slightly.
3. Roughly flake the pilchards in their sauce with a fork, add to the tomato sauce and heat through. Ideally use curried pilchard cutlets or just add a little curry powder with the other spices to the fried onions and garlic when using pilchards in tomato sauce.
4. While preparing the sauce, cook the spaghetti until tender in boiling water. Drain in a colander.
5. Place spaghetti into warm serving bowls and top with the pilchard tomato sauce. Sprinkle with feta and serve with salad.
Nutritional Summary
There are 404 calories in 1 serving of Curried Pilchard Spaghetti.
Calorie Breakdown: 30% fat, 45% carbs, 26% prot.
Nutrition Facts
Serving Size
per serve
per serve
Energy
1690 kj
404 kcal
Protein
27.2g
Carbohydrates
47.72g
Sugar
8.72g
Fat
14.04g
Saturated Fat
5.686g
Trans Fat
0g
Polyunsaturated Fat
2.134g
Monounsaturated Fat
4.138g
Cholesterol
86mg
Fibre
6.2g
Sodium
952mg
Potassium
419mg
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