Preparation Time: 10 mins
Cooking Time: 2 hrs
Rating:
FatSecret Members Average Rating
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by member: Xisto2
Pilchard Breyani
Nice hot fish meal.
Ingredients
Directions
- Tip the pilchards into a bowl. Break the fish into chunks in the sauce with a fork.
- Tip the lentils into a small saucepan and add cold water to cover. Cover the saucepan and bring to the boil. Reduce the heat and simmer for 5 minutes. Set aside for 1 hour to soak. Drain and rinse with cold water.
- Cook the potatoes in boiling water until soft. Drain well.
- Heat a few drops of oil in a non-stick pan and fry the onion and garlic until soft. Remove from the heat and stir in the chutney and tomatoes. Add the pilchards, lentils and potatoes and season with pepper. Mix everything together gently. Cover and heat through.
- Serve the breyani with brown rice, poppadums or a big green salad. Garnish with fresh coriander leaves.
71 members have added this recipe to their cookbook.
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Reviews
I am trying this for sure! I love spicy and I love fish, so this recipe rocks!!
18 Aug 15 by member: AmberLoves13
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Nutritional Summary:
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There are 238 calories in 1 serving of Pilchard Breyani.
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Calorie Breakdown: 27% fat, 47% carbs, 26% prot. |
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Nutrition Facts
Serving Size
per serve
Energy
995 kj
12%
238 kcal
Fat
8.18g
12%
Saturated Fat
2.177g
11%
Trans Fat
0.067g
Monounsaturated Fat
2.91g
Polyunsaturated Fat
2.349g
Carbohydrates
32.52g
13%
Sugar
7.82g
9%
Fibre
7.2g
Protein
17.76g
36%
Salt
1.32g
22%
Cholesterol
47mg
Potassium
550mg
27%
Calorie Breakdown:
Carbohydrate (47%)
Fat (27%)
Protein (26%)
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*Based on an RDI of 2000 calories
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