Pilchard Tomato Pasta
Pilchards, tomato, spinach and lemon make an affordable spaghetti sauce with the fish kept in generous flakes.
South African01Reducing the tinned sauce improves its texture.
02Gentle handling keeps visible fish flakes.
03Lemon and spinach lighten the rich fish.
Cook it calmly.
- 01
Make the base
Soften onion, garlic and chilli in olive oil until sweet.
- 02
Reduce the sauce
Pour in the tomato sauce from the tins and simmer for 8 minutes.
- 03
Add the fish gently
Add pilchards in large pieces and warm for 3 minutes without stirring hard.
- 04
Finish
Fold in spinach, spaghetti, lemon zest and pasta water. Finish with parsley and juice.
Common mistakes
- Breaking up the fish too early.
- Adding more tomato before reducing the tin sauce.
- Skipping lemon.
The detail that changes the dish.
Use a broad spoon and fold rather than stir. The goal is recognisable pilchard, not tomato-flavoured fish paste.
A useful tin deserves a careful method
Pilchards offer affordable protein and a ready-made tomato base. Reducing the sauce separately improves its flavour before the fish is warmed through.
Spinach and lemon keep the bowl fresh. Gentle folding leaves pieces of fish visible and appealing.
Keep the fish in flakes
Pilchards are already cooked and need only reheating. The tomato sauce from the tin becomes richer after a short uncovered simmer.
Use a broad spoon and fold rather than stir. The goal is recognisable pilchard, not tomato-flavoured fish paste.
At the table
Finish with lemon and parsley. Serve immediately.
Later, if needed
Refrigerate for 2 days. Reheat once until piping hot. Do not freeze the pasta.
Be realistic
Do not freeze the assembled pasta.
Frequently asked questions
Do I remove pilchard bones?+
The soft bones are edible, but remove the larger central bones if your household prefers.
Can I use pilchards in brine?+
Yes. Add a separate reduced tomato sauce and season carefully.
