400g can Lucky Star Pilchards in Tomato
1 bunch spinach, washed, trimmed and chopped
Canola oil for frying
1 onion, finely chopped
½ x 225g tub fat-free chunky cottage cheese
Milled black pepper
125ml (½ cup) whole-wheat breadcrumbs

Cheese Sauce
30ml (2 Tbsp.) soft margarine
30ml (2 Tbsp.) cake flour
125ml (½ cup) low-fat or fat-free milk
1ml (¼ tsp) mustard powder
Tomato sauce from the can of pilchards
Milled black pepper
½ x 225g fat-free chunky cottage cheese

Heat the oven to 200°C. Drain the pilchards over a bowl and separate into fillets. Keep the sauce.
Cook the spinach in a little water in a medium saucepan until limp. Drain well, then squeeze out the excess moisture. Heat a few drops of oil in a non-stick pan and fry the onion until golden. Remove from the heat and mix in the cottage cheese and spinach. Season with pepper. Spread evenly into an ovenproof dish. Arrange the pilchard fillets on top.

Cheese Sauce: Melt the margarine in a medium saucepan. Remove from the heat and stir in the flour, milk, mustard powder and sauce from the can of pilchards. Season with pepper. Bring to the boil and cook, stirring, for about 2 minutes until the sauce is smooth and thick. Remove from the heat and mix in the cottage cheese. Pour the cheese sauce over the pilchards and sprinkle the breadcrumbs on top. Bake, uncovered, for about 20 minutes until the topping is golden brown. Serve hot.

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