sardine kedgeree 180213. Picture: Bongiwe Mchunu


Makes 12

400g can of pilchards in tomato sauce

15ml lemon juice

5ml paprika

30ml Worcestershire sauce

1 onion, grated

1 egg, beaten

125ml flour

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.


Serves 6

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

salt and pepper

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.


Serves 4-6

30ml olive oil

15ml butter

1 red onion, chopped

10ml chopped garlic

15ml mild curry powder

750ml cooked basmati rice

salt and pepper

250ml frozen peas

60ml cream

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.


Serves 4-6

250g egg noodles

60ml orange juice

60ml honey

60ml tomato sauce

60ml cornflour

30ml oil

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