Curried Pilchard Spaghetti
Preparation Time: 5 mins
Cooking Time: 12 mins
Meal type:
Main Dishes
Lunch
Rating:
FatSecret Members Average Rating
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by member: Xisto2
Curried Pilchard Spaghetti
Quick protein meal.
Ingredients
Directions
- Heat a few drops of oil in a non-stick pan and fry the onions and garlic until lightly browned. Sprinkle in the coriander, cumin and cayenne pepper and allow to sizzle for 30 seconds.
- Pour in the tomatoes and season with pepper and a pinch of sugar. Cook briskly, uncovered, stirring occasionally, for 5 to 6 minutes until the sauce thickens slightly.
- Roughly flake the pilchards in their sauce with a fork, add to the tomato sauce and heat through. Ideally use curried pilchard cutlets or just add a little curry powder with the other spices to the fried onions and garlic when using pilchards in tomato sauce.
- While preparing the sauce, cook the spaghetti until tender in boiling water. Drain in a colander.
- Place spaghetti into warm serving bowls and top with the pilchard tomato sauce. Sprinkle with feta and serve with salad.
59 members have added this recipe to their cookbook.
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Reviews
The only thing I would change is. Remove the bones of the pilchards.
20 Jun 17 by member: Juan Diem
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Nutritional Summary:
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There are 404 calories in 1 serving of Curried Pilchard Spaghetti.
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Calorie Breakdown: 30% fat, 45% carbs, 26% prot. |
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Nutrition Facts
Amount Per Serving
Calories
404
% Daily Values*
Total Fat
14.04g
18%
Saturated Fat
5.686g
28%
Trans Fat
0g
Polyunsaturated Fat
2.134g
Monounsaturated Fat
4.138g
Cholesterol
86mg
29%
Sodium
952mg
41%
Total Carbohydrate
47.72g
17%
Dietary Fiber
6.2g
22%
Sugars
8.72g
Protein
27.2g
Vitamin D
-
Calcium
154mg
12%
Iron
2.5mg
14%
Potassium
419mg
9%
Vitamin A
42mcg
5%
Vitamin C
19.9mg
22%
Calorie Breakdown:
Carbohydrate (44%)
Fat (30%)
Protein (26%)
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*Based on an RDI of 2000 calories
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