Pilchards is a go-to favourite in Mzansi’s homes. Whether it is enjoyed as a quick meal on its own, as a side with your favourite starch, or transformed into fish cakes or zhooshed up on a platter, they are packed with flavour.
Pilchards is not just tasty but full of nutrients with multiple health benefits. They are an excellent source of omega-3 fatty acids, which play a vital role in supporting brain development in children, promoting healthy skin, and aiding in weight management.
Like most fish, pilchards are naturally low in saturated fats and contain fewer calories compared to other types of meat, making them a heart-friendly and waistline-conscious choice.
A nutritional powerhouse
Pilchards contain macronutrients such as protein and carbohydrates. The health benefits of micronutrients are:
- Omega-3 fatty acids – Support cardiovascular health and reduce inflammation.
- Calcium – Especially abundant when pilchards are consumed with their soft, edible bones, which help strengthen bones and teeth.
- Vitamin D – Important for bone health and immune function.
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Lufuno Sinthumule is a certified chef, cookbook author, and TV personality on Ready Steady Cook. He brings a fresh, flavourful spin to the dish, making it perfect for anyone looking for Mzansi flavour.
If you are looking for a little twist to make pilchards the star of your meal, try Chef Funi’s pilchard stew.
Chef Funi’s soulful pilchard stew
Recipe:
- 1 can (400g) Lucky Star Pilchards in Tomato Sauce
- 1 medium onion, chopped
- 1 medium carrot, chopped
- 2 medium tomatoes, chopped
- 2 Tbsp (30 ml) cooking oil
- 1 large pumpkin, chopped
- A handful of pumpkin leaves, washed and shredded
- 2 Tbsp (30 ml) crushed peanuts or peanut butter
- Salt and pepper to taste
Method:
- Sauté the onions: Heat cooking oil in a saucepan over medium heat. Add the chopped onions and fry for about 5 minutes until they turn translucent and fragrant.
- Cook the veggies: Add the tomatoes and carrots, stirring occasionally. Let them simmer together for 10–15 minutes to create a delicious base.
- Add the pumpkin and leaves: Toss in the pumpkin chunks and shredded pumpkin leaves. Stir well and let everything cook until the pumpkin becomes soft and the leaves wilt beautifully.
- Introduce the peanuts: Stir in the crushed peanuts or peanut butter to add a creamy, earthy flavour. Let it all simmer for another 5 minutes.
- Finish with pilchards: Finally, add the can of Lucky Star Pilchards, seasoning with salt and pepper to taste. Gently stir the stew to coat everything in that iconic tomato sauce. Let it cook for 5 more minutes, just long enough to heat the pilchards through without breaking them apart.
Serve: Dish up this soulful stew with steaming pap on the side.
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