Pilchard, tomato and samp bowl

Ingredients

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

• 300 g samp, soaked overnight and drained
• 1 tbsp sunflower oil
• 1 onion, chopped
• 1 red pepper, diced
• 2 cloves garlic, crushed
• 800 g tinned pilchards in tomato sauce
• 200 g chopped tinned tomatoes
• black pepper, to taste
• fresh parsley, chopped, to serve

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

Method

1. 1Step 1. Cook the soaked samp in plenty of unsalted boiling water until soft, about 50–60 minutes, topping up the water as needed. Drain.
2. 2Step 2. Heat the oil in a pan and soften the onion, pepper and garlic for 8 minutes.
3. 3Step 3. Add the tomatoes and simmer for 5 minutes.
4. 4Step 4. Add the pilchards with their sauce, break them gently into large pieces and heat until piping hot throughout, about 5 minutes.
5. 5Step 5. Season with black pepper and serve over the samp with parsley scattered over.

Allergens for your selection

• Contains: Fish

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