Take the pilchards out of the can and separate the tomato sauce from the pilchards. Tomato sauce that sticks to the fish does not need to be removed. Sprinkle the fish with flour and bake the fish on each side in olive oil until brown.
Once the pilchards are brown and crunchy, let them drain on a piece of kitchen paper.
Sprinkle the pilchards with a few drops of lemon juice.
Lightly fry the onion and garlic. Cut the skinned tomato, bell pepper and parsley into small pieces and add them to the rest of the tomato sauce from the cans. Flavour with salt and pepper. Stir briefly and serve the pilchards together with freshly baked bread.
