PILCHARD FISH CAKES
400g can of pilchards in tomato sauce
15ml lemon juice
30ml Worcestershire sauce
1 onion, grated
1 egg, beaten
5ml baking powder
salt and pepper
oil for frying
Remove the bones from the fish and then mash with the juices in the can. Add the lemon juice, paprika and Worcestershire sauce and mix.
Stir in the onion, egg, flour, baking powder and season well.
Heat a little oil in a frying pan and drop spoonfuls of the mixture into the pan and cook until golden brown on both sides.
Drain on a folded paper towel.
Serve with a fresh side salad and some sweet chilli sauce if desired.
TUNA AND PASTA RICE SALAD
350ml pasta rice
80ml olive oil
60ml red wine vinegar
2 tomatoes, diced
1 small red pepper, diced
1/2 cucumber, seeded and chopped
1 avocado, diced
60ml chopped basil
2x 170g cans of tuna in brine, drained and flaked
Boil the pasta rice in water until just tender.
Drain and place it in a bowl.
Combine the oil and vinegar and add it to pasta while still warm.
Add in the remaining ingredients and toss to combine.
* Pasta rice, or orzo as it is sometimes called, is pasta that is shaped like rice. It can be found in the pasta section of most supermarkets.
30ml olive oil
1 red onion, chopped
10ml chopped garlic
15ml mild curry powder
750ml cooked basmati rice
250ml frozen peas
2 x 120g cans of sardines in oil, drained
60ml chopped parsley
4 eggs, hard boiled and quartered
Heat the oil and butter and fry the onion and garlic until soft. Stir in the curry powder and fry for a minute.
Add the rice and stir until it is coated with the curry. Season with salt and pepper. Add the peas and cream and heat through.
Remove the bones from the sardines and break them into bite-size chunks.
Stir into the rice, taking care not to break them up too much. Add the parsley and mix lightly.
Spoon into a serving dish and top with the eggs.
SALMON AND NOODLE STIR FRY
250g egg noodles
60ml orange juice
60ml tomato sauce
500g packet of stir-fry vegetables
250g tinned salmon, drained, boned and flaked
50g cashew nuts, chopped
15ml toasted sesame seeds
45ml chopped coriander
Pour boiling water over the noodles and set aside until soft. Drain.
Combine the orange juice, honey, tomato sauce and cornflour and mix well. Set aside.
Heat the oil in a wok or frying pan and fry the vegetables until just soft.
Add the drained noodles and the orange juice mixture and bring to the boil. Cook until the sauce has thickened. Add the salmon, cashew nuts and sesame seeds.
Serve sprinkled with coriander. - The Star