Pilchard Breyani
Rating
4.0 
Nice hot fish meal.
Yields Preparation Time Cooking Time
6 10 mins 2 hrs
Ingredients
Directions
1. Tip the pilchards into a bowl. Break the fish into chunks in the sauce with a fork.
2. Tip the lentils into a small saucepan and add cold water to cover. Cover the saucepan and bring to the boil. Reduce the heat and simmer for 5 minutes. Set aside for 1 hour to soak. Drain and rinse with cold water.
3. Cook the potatoes in boiling water until soft. Drain well.
4. Heat a few drops of oil in a non-stick pan and fry the onion and garlic until soft. Remove from the heat and stir in the chutney and tomatoes. Add the pilchards, lentils and potatoes and season with pepper. Mix everything together gently. Cover and heat through.
5. Serve the breyani with brown rice, poppadums or a big green salad. Garnish with fresh coriander leaves.
Nutritional Summary
There are 238 calories in 1 serving of Pilchard Breyani.
Calorie Breakdown: 27% fat, 47% carbs, 26% prot.
Nutrition Facts
Serving Size
per serve
per serve
Energy
995 kj
238 kcal
Protein
17.76g
Carbohydrates
32.52g
Sugar
7.82g
Fat
8.18g
Saturated Fat
2.177g
Trans Fat
0.067g
Polyunsaturated Fat
2.349g
Monounsaturated Fat
2.91g
Cholesterol
47mg
Fibre
7.2g
Sodium
526mg
Potassium
550mg
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