Grilled pilchards with tomato relish and pap

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 8 fresh or defrosted pilchards, cleaned and gutted
• 2 tbsp sunflower oil
• 1 lemon, juice of half, rest in wedges
• 1 onion, chopped
• 4 tomatoes, chopped
• 0.5 green chilli, optional, deseeded and chopped
• 250 g maize meal, for stiff pap
• 750 ml water, for the pap
• black pepper, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Bring the water to the boil, whisk in the maize meal, then cover and cook on low for 25–30 minutes, stirring occasionally, until stiff.
2. 2Step 2. Meanwhile, cook the onion in half the oil for 8 minutes, add the tomato and chilli and simmer for 10 minutes into a thick relish.
3. 3Step 3. Brush the pilchards with the remaining oil and lemon juice and grill for 4–5 minutes a side.
4. 4Step 4. Check the fish is cooked right through — the flesh should be opaque and come away from the bone easily.
5. 5Step 5. Season with black pepper and serve with the pap, relish and lemon wedges.

Allergens for your selection

• Contains: Fish

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.