SPICY PILCHARD, PEPPER AND TOMATO PASTA

Prep: 5 minutes     Cook: 25 minutes    
Serves: 4 - 6

Eating tinned pilchards is a great way to add essential Omega-3 fatty acids (plus calcium) to your diet. In this quick, economical recipe, we’ve added sweet peppers, fresh chillies, garlic and a touch of curry powder to create a sauce packed with rich flavour.

Ingredients

  • 3 Tbsp (45 ml) vegetable oil
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 fresh green chilli, finely chopped (or more, to taste)
  • 3 cloves garlic, peeled and crushed
  • 2 Tbsp (30 ml) tomato paste
  • 2 tsp (10 ml) medium-strength curry powder
  • ¼ cup (60 ml) water
  • 1 x 400 g tin tomato & onion mix
  • 2 x 400 g tins pilchards in tomato sauce
  • 500 g Pasta Grandé Macaroni
  • 1 tsp (5 ml) salt
  • 4 litres water
  • 4 Tbsp (60 ml) chopped fresh coriander or parsley

Method

  1. Heat the oil in a pan and fry the red and green peppers over a medium for 6-8 minutes, or until soft.
  2. Add the green chilli, garlic, tomato paste and curry powder and fry for one more minute, without letting the garlic brown.
  3. Add the water, tomato & onion mix and both tins of pilchards, along with their tomato sauce.
  4. Simmer over a medium-low heat for 15 minutes, stirring occasionally (but do so gently, so you don’t break up the pilchards).
  5. In the meantime, bring the water and salt to a fast boil in a large pot. Add all the pasta in one go and stir to separate the pieces. Briefly cover the pot with a lid until the water comes back to a rapid boil.  Cook, uncovered, stirring now and then, for 6-8 minutes, or until just tender (al dente).
  6. Drain the pasta using a colander, reserving a third of a cup of the boiling water. Tip the pasta back into the pot you boiled it in and add the reserved water, which will stop it sticking together.
  7. Pour the pilchard sauce over the pasta, and toss gently to combine.
  8. Scatter the fresh coriander or parsley on top and serve immediately.
Papa Grandé’s Tips
  • This pasta sauce has a mild heat, but you can dial up the flavours by adding more fresh green chillies and curry powder.
  • Other Pasta Grandé shapes you can use in this recipe: Gnocchi, Penne, Elbows and Screws.
  • 3 Tbsp (45 ml) vegetable oil
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 fresh green chilli, finely chopped (or more, to taste)
  • 3 cloves garlic, peeled and crushed
  • 2 Tbsp (30 ml) tomato paste
  • 2 tsp (10 ml) medium-strength curry powder
  • ¼ cup (60 ml) water
  • 1 x 400 g tin tomato & onion mix
  • 2 x 400 g tins pilchards in tomato sauce
  • 500 g Pasta Grandé Macaroni
  • 1 tsp (5 ml) salt
  • 4 litres water
  • 4 Tbsp (60 ml) chopped fresh coriander or parsley
  1. Heat the oil in a pan and fry the red and green peppers over a medium for 6-8 minutes, or until soft.
  2. Add the green chilli, garlic, tomato paste and curry powder and fry for one more minute, without letting the garlic brown.
  3. Add the water, tomato & onion mix and both tins of pilchards, along with their tomato sauce.
  4. Simmer over a medium-low heat for 15 minutes, stirring occasionally (but do so gently, so you don’t break up the pilchards).
  5. In the meantime, bring the water and salt to a fast boil in a large pot. Add all the pasta in one go and stir to separate the pieces. Briefly cover the pot with a lid until the water comes back to a rapid boil.  Cook, uncovered, stirring now and then, for 6-8 minutes, or until just tender (al dente).
  6. Drain the pasta using a colander, reserving a third of a cup of the boiling water. Tip the pasta back into the pot you boiled it in and add the reserved water, which will stop it sticking together.
  7. Pour the pilchard sauce over the pasta, and toss gently to combine.
  8. Scatter the fresh coriander or parsley on top and serve immediately.
Papa Grandé’s Tips
  • This pasta sauce has a mild heat, but you can dial up the flavours by adding more fresh green chillies and curry powder.
  • Other Pasta Grandé shapes you can use in this recipe: Gnocchi, Penne, Elbows and Screws.

Related Hint

Spicy Pilchard, Pepper And Tomato Pasta

This pasta sauce has a mild heat, but you can dial up the flavours by adding more fresh green chillies and curry powder.

Recipes

You may also like

As the coronavirus (COVID-19) continues to spread throughout the world, at Pioneer Foods we are taking proactive steps grounded in science to protect the safety of our products, our employees, their families and support our communities around the country.