• 400 g Pilchards in tomato sauce (1 tin)

  • 2 large eggs, beaten

  • 1 medium onion, finely chopped

  • 1 medium carrot, finely grated

  • 1 medium baby marrow, grated

  • 1 medium green pepper, diced in small pieces

  • 15 ml lemon juice (1 Tbsp)

  • 60 ml of fresh coriander (¼ cup or 10 g)

  • 60 ml of fresh parsley (¼ cup or 10 g)

  • 10 ml paprika (2 tsp)

  • 5 ml barbeque spice (1 tsp)

  • 15 ml fresh ginger, grated (1 Tbsp)

  • 1 ml cayenne pepper (optional)

  • 125 ml cake flour (½ cup)

  • 60 ml oat bran (¼ cup)

  • 1 ml salt

  • Ground black pepper to taste

  • 10 m canola oil (2 tsp)


  • Pour the tinned fish into a bowl and flake the fish along with the soft small bones using a fork. The bones are a very good source of calcium and thus should not be discarded.
  • Beat the eggs into the fish mixture.
  • Add the onion, grated carrot and baby marrow, diced green pepper, lemon juice, coriander, parsley, paprika, fresh ginger, barbeque spice and cayenne pepper to the fish mixture.
  • Add the cake flour, oat bran, salt and pepper and mix well with a wooden spoon.
  • Add half of the canola oil to a non-stick pan. Once hot, tilt the pan to spread the oil over the pans surface, add four spoonful’s of the fish mixture into a pan and flatten using an egg lifter.
  • Lightly fry on one side until golden brown and only then turn over to fry the other side until golden brown. Remove from the heat and repeat the process.
  • Place the ready-cooked fishcakes onto a paper towel and pop into a warm oven (90°C) until the remainder of fish cakes are cooked.
  • Serve with lemon or lime slices, a fresh large green salad with balsamic vinegar dressing and one serving of the mash on the chicken cottage pie topping (why not purchase your own copy of food for sensitive tummies to find the recipe to make mash potatoes with a higher fibre content).


  • NUTRIENTS PER SERVING (4 fishcakes, 250 g)
    Energy: 1218 kJ
    Protein: 26.1 g
    Carbohydrates: 24.5 g
    Total Sugars: 2.4 g
    Added sugar: 1.5 g
    Fat: 8.4 g
    Saturated fat: 1.8 g
    Fibre: 4.6 g
    Sodium: 634 mg

    One serving is equivalent to 1 carbohydrate, 3 proteins and 1 vegetable.

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