Delicious fish? Tick! Healthy fats and oils? Tick! Easy and convenient? Tick! Use a humble tin of fish to create our moreish curried pilchard rotis.
SERVES 4 // COOK TIME 30 min
1 onion, peeled and diced
1 clove garlic, peeled and crushed
1 tsp ground cumin
½ tbsp garam masala
Pinch cayenne pepper
2 × 400g tin pilchards in chilli sauce
Zest and juice of 1 lemon, plus wedges to serve
Salt and black pepper
Microgreen salad leaves, to serve
1. Heat a glug of oil in a pan over medium heat and fry the onions until they are translucent, about 10 minutes. Add the garlic and fry for about 2 minutes.
2. Add the cumin, garam masala and cayenne pepper. Fry for 2 minutes. Add the pilchards and fry for 5 minutes. Add the lemon zest and juice. Season.
3. Heat a dry pan over high heat and warm the rotis (about 5 minutes per roti).
4. To serve, scatter a handful of microgreens on each roti, and add a few pilchards. Serve with lemon wedges.
With extra protein and omega-fatty acids, this tuna salad with baby marrow and beans is ideal for a nutritious and budget-friendly lunch!