south-african

Pilchard Braai Toastie with Atchar and Side Salad

Name: Pilchard Braai Toastie with Atchar and Side Salad
Yield: 1 serving
Cuisine: south-african
Ingredients: 269 g canned pilchards in tomato sauce, drained; 108 g whole wheat bread slices; 29 g fruit chutney; 38 g mango atchar; 77 g onion, thinly sliced; 19 g canola oil; 19 g lemon juice; 231 g cucumber, sliced; 115 g lettuce, shredded; 15 g white vinegar

This dish pairs canned pilchards in tomato sauce, drained with mango atchar, whole wheat bread slices and fruit chutney. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch

Easy

Balanced Pescatarian

Set your calorie target 650 kcal

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Estimated macros per portion

22 g Protein

93 g Carbohydrates

24 g Fat

17 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

269g canned pilchards in tomato sauce, drained 78 kcal
3.85 slice (108g) whole wheat bread slices 267 kcal
29g fruit chutney 26 kcal
38g mango atchar 19 kcal
77g onion, thinly sliced 31 kcal
19g canola oil 168 kcal
19g lemon juice 6 kcal
231g cucumber, sliced 35 kcal
115g lettuce, shredded 17 kcal
15g white vinegar 3 kcal

Cooking instructions

canned pilchards in tomato saucelemon juice
Drain the pilchards and gently mash with lemon juice and black pepper.
Heat a skillet or sandwich press over medium heat.
canned pilchards in tomato saucewhole wheat bread slicesfruit chutneymango atcharonion
Spread chutney on one slice of bread and mango atchar on the other. Add pilchards and onion slices, then close the sandwich.
canola oil
Brush the outside with a little oil. Toast 3-4 minutes per side until crisp and hot through.
canola oilcucumberlettucewhite vinegar
Toss cucumber and lettuce with vinegar, a pinch of salt, and a teaspoon of oil.
Serve the toastie with the fresh side salad.