Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.

Creamy fish spread

Serves 6 (500 ml)

Ready in 20 minutes

A versatile spread to enjoy with veggies, on bread or in a sandwich.


1 x 420 g tin pilchards in tomato sauce, drained, but keep the sauce

125 g plain low-fat cottage cheese

pinch of cayenne pepper

2 tbsp (30 ml) dried origanum

2 tbsp (30 ml) lemon juice

black pepper to taste


  1. Place fish in a large bowl and mash with a fork until fine. Stir in the remaining ingredients and season to taste with pepper. Add some of the drained tomato sauce to taste, but take care not to add too much as it may become too runny.
  2. Spread on 2 slices of wholewheat or brown bread. Add avocado when in season or tomato and lettuce for a tasty sandwich. Serve with fresh fruit, if preferred. It is also great as a dip with veggies.


  1. Place the spread in an airtight container and store in the fridge for up to 3 days.
  2. If preferred, blend the mixture with a stick blender for a smoother spread.
  3. If there is any left-over tomato sauce from the tin, it can be frozen and added to any tomato and fish dish, such as a pasta sauce, for extra flavour.
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