300ml low-fat or fat-free milk
15 ml (1 Tbsp) canola oil
2 extra-large eggs
250ml (1 cup) cake flour
1 large onion, finely chopped
10ml (2 tsp) chopped garlic
4 ripe tomatoes, skinned and chopped, or a 400g can chopped tomatoes
5ml (1 tsp) ground cumin
5ml (1 tsp) paprika
2.5ml (½ tsp) milled black pepper
2 x 120g cans Lucky Star Sardines, drained and flaked
60 ml (1/4 cup) crumbled reduced-fat feta cheese for topping
30 ml (2 Tbsp) soft margarine
60ml (¼ cup) cake flour
10ml (2 tsp) English mustard powder
750ml (3 cups) low-fat or fat-free milk
milled black pepper
Pancakes Whisk together the milk, oil and eggs. Add the flour and mix well to a form a smooth batter. Refrigerate for 30 minutes.
Heat a non-stick pan sprayed with a little cooking spray, pour in a little pancake batter and cook until lightly browned. Flip over and cook the other side. Remove and set aside. Continue until the pancake batter is used up.
Filling Heat a non-stick pan sprayed with a little cooking spray and fry the onion and garlic until light golden. Add the tomatoes, cumin, paprika and pepper and cook, uncovered, until the sauce thickens. Stir in the sardines.
Sauce Melt the margarine in a medium saucepan. Remove from the heat and blend in the flour and mustard powder. Slowly add the milk, stirring until smooth. Stir over high heat until the sauce thickens. Season with pepper.
Heat the oven to 180°C. Fill each pancake with two spoonfuls of sardine filling, roll up and place side by side in a 24x30cm baking dish. Pour over the sauce, sprinkle with crumbled feta and bake for 20 minutes until piping hot.