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Yields:
4 serving(s)
Preparation Time:
5 mins
Cooking Time:
12 mins
Meal type:
Main Dishes
Lunch
Rating:
Average FatSecret member ranking FatSecret Members Average Rating
by member: Xisto2

Curried Pilchard Spaghetti

Quick protein meal.

Ingredients

Directions

  1. 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.
  2. 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.
  3. 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.
  4. While preparing the sauce, cook the spaghetti until tender in boiling water. Drain in a colander.
  5. Place spaghetti into warm serving bowls and top with the pilchard tomato sauce. Sprinkle with feta and serve with salad.
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Reviews 
The only thing I would change is. Remove the bones of the pilchards.
user vote
20 Jun 17 by member: Juan Diem

     
 

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Nutritional Summary:

There are 404 calories in 1 serving of Curried Pilchard Spaghetti.
Calorie Breakdown: 30% fat, 45% carbs, 26% prot.

Nutrition Facts
Serving Size: per serve
 
per serve
Kilojoules 1690 kj
Calories 404 kcal
Protein 27.2 g
Carbohydrate 47.72 g
  Sugar 8.72 g
Fat 14.04 g
  Saturated Fat 5.686 g
  Polyunsaturated Fat 2.134 g
  Monounsaturated Fat 4.138 g
Cholesterol 86 mg
Fibre 6.2 g
Sodium 952 mg
Potassium 419 mg
20%
of RDI*
(404 cal)
20% RDI
Calorie Breakdown:
 
Carbohydrate (44%)
 
Fat (30%)
 
Protein (26%)
*Based on an RDI of 2000 calories