Spicy pilchard stew

Serves 4

Some people call this a pilchard stew and others know it as a smorrie or smoortjie. It doesn’t matter
what you call it, you will enjoy this healthy meal.

Ingredients:

• 2 tsp (10 ml) sunflower oil
• 1 large onion, chopped
• 2 cloves of garlic, finely chopped
• 1-2 green chillies or to taste, thinly sliced (optional)
• 2 tsp (10 ml) curry powder or to taste
• 1 tsp (5 ml) ground cumin 
• 2 tomatoes, chopped
• 1 x 425 g tin pilchards in tomato sauce
• ½ tsp (2,5 ml) sugar or apricot jam
• ½ tsp (2,5 ml) salt 
• lemon juice and black pepper to taste

Process:

1. Heat oil in a frying pan and fry onion and garlic.
2. Add chillies, curry powder and cumin and fry for a few minutes.
3. Stir in tomatoes, pilchards with the sauce, sugar and salt. Simmer over a low heat for 15 minutes.
4. Season with lemon juice and black pepper. Serve with a small portion of brown rice.