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Spicy Pilchard and Spinach Bake

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

16.5g

Energy (kJ)

1780kJ

Energy (kcal)

425kcal

Carbohydrate incl. fibre (g)

64.7g

Carbohydrate excl. fibre (g)

61.6g

Sugar (g)

3.1g

Fibre (g)

3.2g

Fat (g)

10.7g

Saturated fat (g)

4.9g

Unsaturated fat (g)

4.9g

Monounsaturated fat (g)

3.5g

Polyunsaturated fat (g)

1.4g

Trans fat (g)

0.0g

Cholesterol (mg)

22mg

Sodium (mg)

144mg

Salt (g)

0.36g

Vitamin A (IU)

997IU

Vitamin C (mg)

3.8mg

Calcium (mg)

183mg

Iron (mg)

1.51mg

Potassium (mg)

283mg

Total

99.2g

10681kJ

2553kcal

388.3g

369.3g

18.5g

19.0g

64.3g

29.1g

29.6g

21.2g

8.4g

0.0g

131mg

866mg

2.16g

5981IU

23.1mg

1099mg

9.03mg

1700mg

  • 500 g macaroni, cooked and drained
  • 15 ml sunflower oil
  • 1 onion, sliced
  • 5 ml garlic, crushed
  • 5 ml ginger, crushed
  • 1 tin pilchards in tomato sauce (bones removed)
  • 1 bunch spinach, cleaned and chopped
  • 375 ml water
  • 45 ml Knorr Curry Vegetable Soup
  • 125 ml cheddar cheese, grated