Lucky Star Cookbook - You Can With Fish - Awakens Inner Foodie

Home cooks can now eat better, live better and unleash their inner foodies with Lucky Star’s new cookbook You Can with Fish.

Tamsin Snyman of Lannice Snyman Publishers took her culinary cue from the versatility, convenience and the myriad possibilities contained in Lucky Star’s wide range of canned fish, to bring a deliciously easy collection of 26 original new recipes to the pages of You Can with Fish. The book also introduces Lucky Star’s new Blue Range of products.

You can with Fish is the third in a series published for Lucky Star. Tamsin explains: “The recent launch of Lucky Star’s Blue Range of products created such excitement – and opened up so many new possibilities for the home cook – that we decided it’s time for another addition.  This follows on Cooking with Canned Pilchards which debuted in 2003, which soon became popular with everyone who loves canned pilchards.  Out of the Can, the second in the series, earmarked Lucky Star’s 50th anniversary, broadening the appeal of canned fish, from pilchards and middlecut to tuna and sardines.” 

From the enticing cover featuring a tuna and tomato breakfast omelette to the clean and modern lay-out, the easy, yet imaginative recipes each beautifully photographed, this is a book that will get you reaching for the can. 

The launch of You Can with Fish is well-timed to coincide with the Heart Month, as All Lucky Star products in the book are approved as part of the Heart & Stroke Foundation Eating Plan, and by Diabetics South Africa.

Tamsin, who took over the helm at Lannice Snyman Publishers, set out to create a collection of recipes that will be loved for its family appeal, great taste and ease of preparation.

“You Can with Fish is divided into three main chapters, with meal preparation times in under 10, 20 or 30 minutes,” she adds.

Sardines with Spinach, Tomatoes and Peanuts can be made for six people under 10 minutes. A 400g can Lucky Star Pilchards in Hot Chilli Sauce is transformed into Pilchard Bunny Chows for four in less than 10 minutes, while a delicious Tuna and Mushroom Casserole with a low-fat cheesy crust transforms Lucky Star Shredded Tuna into an easy crowd-pleaser in under 20 minutes. With 30 minutes on hand, the home cook can cook new family favourites such as Pilchard, Pumpkin and Sweet Potato Curry in less than 30 minutes and serve it with wholesome lentil rice.

Imaginative twists to well-loved classics include Pickled Pilchard with Pap & Spinach; Sardine Samoosas; and guaranteed to get them to the table is the Sardine Pancake Bake with scrumptious filling of sardines, tomatoes and spices, a sprinkling of reduced-fat feta topped with a heart-friendly white sauce.

A busy mom herself, Tamsin has perfected kitchen shortcuts, without cutting on quality and caring. She shares valuable cooking tips and time-saving hints throughout the book.  Nutritional information is also shared.

Says Shan Biesman-Simons, director Nutrition and Education of The Heart & Stroke Foundation South Africa, in the introduction to this canned-fish inspired newcomer.

“You Can with Fish is a cookbook that has been created with Heart Mark-endorsed Lucky Star products as the primary ingredient in each of the carefully developed recipes. Fatty fish such as pilchards, sardines and tuna contain omega-3 fatty acids, which have a positive effect on heart health.”

This means that Lucky Star products used in the recipes where chosen not only for their taste, and easy preparation, but also for complying with the stringent nutritional requirements reserved for products that carry the Heart Mark.  More good reasons to tuck into delicious dishes such as Tuna, Avocado, and Fennel Salad; Curried Pilchard Spaghetti, Smoked Sardine Kedgeree; Middlecut Bobotie and even burgers – this time prepared in a flash with smoked sardines.

More good news for home-cooks are that no preservatives or artificial colourants are used in Lucky Star canned fish, because the sterilising, sealing and canning process makes the addition unnecessary.

Retail Price: R85.50