A Heart-healthy Feast from a can of Fish?

Many of us living along the Kwazulu Natal coast currently have Sardine fever! These little silvery delights annually show up close to our shores, some in very shallow water.

I've never been fortunate to see them that close, but I have seen the dark patches in the sea, with seagulls going crazy, dive-bombing to get their share of the feast, and seen the trawlers come in with nets full of sardines.

Our family has always chosen June to July to go fishing, as the game fish follow these schools of Sardines; Dolphin and Whale activity also increases. I'm leaving for the lower South Coast on Monday with friends, and my older brother.

We will also have a quiet celebration for my darling man's birthday. He left us last year just 6 days after his birthday. It will be a bittersweet time, but I'm looking forward to getting away.

Why all the talk about Sardines?
Well, I learnt that Pilchards are Sardines longer than 15 centimetres.

Pilchards are easily obtained in cans, at a low cost, They can be turned into delicious meals, packed with vitamin B12, omega 3 EPA/DHA, vitamin D, selenium, iodine and phosphorus.
Being especially high in Omega 3, these little fish are excellent for heart health.

Tinned Fish Curry is very popular here in Durban, and I will share that recipe with you next time I make it.

Today, I will show you how to make really tasty Fishcakes using one tin of Pilchards; enough to feed 3 adults.
Served with creamy mashed Potatoes, and Peas, it is a more than satisfying meal.

Pilchards Fishcakes

Mix together :

• 1 tin Pilchards in Tomato Sauce, drain and mash the fish (Discard the sauce, or add to the tomato and onion sauce if you're going to make it)
• 1 medium to large Potato, boil & mash
• 1 Onion, coarsely grated
• Handful Parsley, diced
• (Optional - Spring Onions finely diced)
• 125ml rolled Oats
• 100ml Self-Raising Flour
• 1 Egg
• 1-2 tablespoons Lemon Juice
  Cayenne or Black Pepper
  Note: no need to add Salt, the fish is salty enough
  Cover and leave to rest a little, or the mixture will be too sloppy to shape
  Place extra Oats in a bowl to cover the Fish Cakes.
  Using a spoon and the palm of your hand, carefully shape them into Fishcakes, and cover them with Oats
  Shallow-fry in oil in a pan, carefully turning with a spatula when the underside is golden brown and cooked
  Place on a paper towel to soak up most of the oil
  
  
  
  
  
  
  You can rest them again at this stage if you have time
  
  
  
  Handle with care as they can break up easily
  
  
  

Delicious served with mashed Potatoes and Peas, and sweet chili sauce, OR...

Tomato, Onion, and Basil Sauce:

• Sautee 1 diced Onion in a little oil till it just starts to caramelize
• Add 2 diced Tomatoes, and a handful of fresh Basil, chopped
• Season to taste
  Cover with a lid, and cook slowly till tomatoes have softened, and most of the liquid has evaporated
  

вση αρєттιт ƒяιєη∂ѕ!

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Sardine Run - The Wild Ride