Saucy Pilchards with Spaghetti

Saucy Pilchards with Spaghetti

Need dinner in a hurry? Whip up this tasty recipe made with only a few pantry ingredients including pilchards, garlic, spaghetti, and Robertsons Chicken Spice.

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Prep Time: 5

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Cook Time: 20

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Serves: 4

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Difficulty: easy

Ingredients

  • 500 g wholewheat spaghetti
  • 400 g tinned pilchards in tomato sauce
  • 2 tbsps sunflower oil
  • 1 onion chopped
  • 1 green pepper chopped
  • 1 tbsp crushed garlic
  • 1 tbsp Robertsons chicken spice
  • 60 ml water
  • fresh parsley (optional)
  • Serving Size 4

    Amount per serving

    • Energy 706
    • Protein 38.9g
    • Carbohydrate incl. fibre 97.1g
    • Carbohydrate excl. fibre 84.5g
    • Sugar 5.5g
    • Fibre 12.6g
    • Fat 21.1g
    • Saturated Fat 3.9g
    • Unsaturated Fat 14.7g
    • Monounsaturated Fat 9.2g
    • Polyunsaturated Fat 5.5g
    • Trans Fat 0.0g
    • Cholesterol 61mg
    • Sodium 425mg
    • Salt 1.06g
    • Calcium 30%
    • Iron 41%
    • Potassium 28%
    • Vitamin C 39%
    • Vitamin A 6%

Directions

  1. Cook spaghetti according to packet instructions.

  2. Drain pilchards, reserving sauce, remove the bones, and break pilchards into chunks.

  3. Heat oil in a medium size pot over medium heat, and fry onion and pepper until golden brown in colour, 7 minutes. Add garlic and Robertson Chicken Spice.

  4. Then add the reserved tomato sauce, pilchards, and water. Cook on low heat for 10 minutes or until sauce has thickened.

  5. Add parsley and gently toss through cooked spaghetti.