kriekie123

Patron

What needs a swap
• Sweet Chilli Pilchards → plain Pilchards in Tomato Sauce.
• Corn flakes crumb coating → oat bran or crushed oats.
• Fried 10-15 minutes per side → oven-baked or air-fried. At 60 minutes total cook time this recipe can absorb a lot of oil during frying, given the patties are already flour-dusted and crumbed. Baking at around 200°C for 20-25 minutes, flipping once, gets a similar crisp exterior with a fraction of the added fat.
• Mayonnaise → thinned Greek yoghurt with a squeeze of lemon, or halve the quantity.
• Sweet chilli sauce → go light, or swap for fresh sliced chilli and a squeeze of lime.

What needs a swap
• Vegetable oil → olive oil.
• The added sugar (1/2 tsp) — just drop it. It's a small amount but it's not doing anything the tomatoes and paprika aren't already doing, and it's an easy zero-cost cut.
• Rinse the pilchards' tomato sauce off if sodium is a concern that day — you'll lose a little flavour but it's a meaningful sodium cut given canned fish in sauce runs salty.
• Steamed bread — go wholegrain or skip it. White steamed bread is a refined starch, and this dish doesn't need it structurally; it's there for mopping up sauce. Wholegrain roti or a slice of seeded bread does the same job.
• Atchar — go easy or check the label. Traditional atchar is oil-heavy and salty; a small spoonful as a condiment is fine, but it's not something to plate generously.

NOTE:
If your freezer is set to a very cold temperature, the sorbet may look crumbly. If this occurs, select RE-SPIN to process the mixture a little more if not adding mix-ins.

Use less rice, perhaps 200g