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Fried Pilchards on Green Beans and Cabbage Rice with Feta

July 29, 2013 in Fish

I grew up with fishcakes made of Pilchards in Tomato Sauce, I still make it myself, but I must admit that brown rice, green beans, feta and cabbage do not normally feature on the same plate as this fish cakes.

This is my entry for week 4 of the Pick and Pay Freshlyblogged competition, if you like it please vote for it at 

There is no argument that Lucky Star Pilchards in Tomato or Chilli Sauce is a great ingredient to always have in your pantry, in minutes you can create a dish for unexpected guests and it is relative cheap and it taste great. But for this challenge I have decided to elevate the humble tinned fish to beautiful fried fish on green beans with creamy brown rice and cabbage.

The inspiration for this dish comes from the many simple but tasty dishes in Provence (France), unfortunately not all of us have access to fresh fish on a daily basis, but with this dish you can invite France into your kitchen with tinned fish.

Fried Fish:


1 tin Lucky Star Pilchards in Tomato Sauce

½ cup cake flour

1/8 cup Robertsons Fish Spice

1 tsp salt

Vegetable oil for frying


Carefully remove the pilchards from the tin, take care not to break them.

Scrape of as much of the tomato sauce from the fish as possible, reserve the sauce.

Open the pilchards carefully and remove the big fish bone.

Mix together the flour, salt and fish spice.

Roll the halved pilchards in the flour; make sure it is totally covered with the flour.

Cover with cling film an let it rest in the fridge for 30minutes.

Heat the vegetable oil in a pan to high heat.

Fry the fish on both sides until golden brown.

Serve with the Brown rice and cabbage and green beans with tomato sauce. See recipes underneath.

Brown rice and cabbage with feta:

1 cup P&P Brown Rice cooked to the instruction on the packet

2 tablespoons Olive oil

1 large red onion finely chopped

2 medium carrots grated

2 tsp cumin

1 Medium cabbage finely shredded

2 rounds P&P Feta crumbled


Heat the olive oil in a pot large enough to hold the cabbage.

Add the cumin powder, onions and carrots to the oil and fry until the onions are soft but not brown.

Add the cabbage and fry until it starts to welt

Add the rice and stir through

Add the feta and stir through so that there is an even distribution of feta.

Keep frying until the rice and cabbage have a creamy consistency from the melted feta, if it looks to dry add more feta.

Green beans with tomato sauce:


1 packet P&P green beans

Tomato sauce from the Pilchards

5 tablespoons white wine vinegar

Oil for frying

1 red onion, very finely chopped

1 tablespoon sugar

1/2 tsp Robersons Sweet Basil




Mix the vinegar and tomato sauce together, and strain through a fine sieve. Do not push it through, only shake the sieve lightly; you do not want any pieces of the fish in the sauce. Set aside.

Cook the green beans for 7 minutes in salted boiling water.

Remove from the heat and strain

Refresh the green beans with ice cold water

Heat the oil in a pan

Add the onion and fry until soft.

Add the sweet basil and stir through, and fry for another 2 minutes.

Add the tomato sauce and sugar to the pan.

Reduce to about 2 third of the original volume.

Taste and adjust seasoning with salt and black pepper.

Serve the tomato sauce on top of the green beans.

Remember, if you like it, vote for it at

Bon Appetite


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