Minutes that it takes to cook: 30
Number of people it serves: 6
Steps to make the recipe: 5
INGREDIENTS
Pancakes
300ml low-fat or fat-free milk
15ml (1 Tbsp) canola oil
2 extra-large eggs
250ml (1 cup) cake flour
Sardine Filling
2 x 120g cans Lucky Star Sardines, drained and flaked
1 large onion, finely chopped
10ml (2 tsp) chopped garlic
4 ripe tomatoes, skinned and chopped, or a 400g can chopped tomatoes
5ml (1 tsp) ground cumin
5ml (1 tsp) paprika
5ml (½ tsp) milled black pepper
60ml (1/4 cup) crumbled reduced-fat feta cheese for topping
Sauce
30ml (2 Tbsp) soft margarine
60ml (¼ cup) cake flour
10ml (2 tsp) English mustard powder
750ml (3 cups) low-fat or fat-free milk
Milled black pepper
METHOD
Pancakes
Whisk together the milk, oil and eggs. Add the flour and mix well to a form a smooth batter. Refrigerate for 30 minutes.
Heat a non-stick pan sprayed with a little cooking spray, pour in a little pancake batter and cook until lightly browned. Flip over and cook the other side. Remove and set aside. Continue until the pancake batter is used up.
Filling
Heat a non-stick pan sprayed with a little cooking spray and fry the onion and garlic until light golden. Add the tomatoes, cumin, paprika and pepper and cook, uncovered, until the sauce thickens. Stir in the sardines.
Sauce
Melt the margarine in a medium saucepan. Remove from the heat and blend in the flour and mustard powder. Slowly add the milk, stirring until smooth. Stir over high heat until the sauce thickens. Season with pepper.
Heat the oven to 180°C. Fill each pancake with two spoonsful of sardine filling, roll up and place side by side in a 24x30cm baking dish. Pour over the sauce, sprinkle with crumbled feta and bake for 20 minutes until piping hot.
NOTES
This dish also works perfectly with Lucky Star Tuna. This is a lengthy recipe, but promises an amazing outcome that will become a firm family favourite.
Assemble this dish a day ahead. Pour over the sauce but don’t add the cheese at this stage, as it will be absorbed into the sauce and disappear completely. Cover with clingfilm and refrigerate. Before baking, sprinkle over the cheese and increase the cooking time by 5 minutes to compensate for the cooking the dish from fridge temperature.
This dish is a hit with the kids and will encourage them to eat Lucky Star Sardines.
Anonymous. (2019). SARDINE PANCAKE BAKE. [Blog]. SARDINE PANCAKE BAKE. Available at: https://luckystar.co.za/
