SPICY PILCHARD, PEPPER AND TOMATO PASTA
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.
Prep: 5 minutes Cook: 25 minutes Serves: 4 - 6
- 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
- Heat the oil in a pan and fry the red and green peppers over a medium for 6-8 minutes, or until soft.
- Add the green chilli, garlic, tomato paste and curry powder and fry for one more minute, without letting the garlic brown.
- Add the water, tomato & onion mix and both tins of pilchards, along with their tomato sauce.
- Simmer over a medium-low heat for 15 minutes, stirring occasionally (but do so gently, so you don’t break up the pilchards).
- 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).
- 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.
- Pour the pilchard sauce over the pasta, and toss gently to combine.
- Scatter the fresh coriander or parsley on top and serve immediately.
- 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.
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.