Ingredients: (serves 6)

• 400g tin of pilchards in brine

• 1 chopped onion

• 30 ml coconut oil

• 30 ml coconut flour

• 3 eggs

• 250 ml ful cream milk

• 250 ml grated cheese

• salt

• ground black pepper

• 5ml oregano

Instructions:

1. Preheat the oven to 180°C and grease a pie dish.

2. Drain the pilchards and mash them with a fork.

3. Lightly fry the onions in the coconut oil Add the onion to the fish and stir.

4. Now add the coconut flour and eggs and stir well.

5. Lastly, add the milk, cheese and seasoning.

6. Pour all this into your pie dish and bake for 30 minutes.

7. The pie firms up on standing, so leave it for 10 minutes before slicing.