Spicy Pilchard Stew



  • 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


Heat oil in a frying pan and fry onion and garlic.

Add chillies, curry powder and cumin and fry for a few minutes.

Stir in tomatoes, pilchards with the sauce, sugar and salt. Simmer over a low heat for 15 minutes.

Season with lemon juice and black pepper. Serve with a small portion of brown rice.


Try this stew with a pasta of your choice. Pap or samp is also delicious.