Fish And Rice Ramekins
|Cooked brown rice||1 Cup (16 tbs)|
|Safflower oil||3 Teaspoon, divided|
|Onion powder||1 Teaspoon|
|Mushrooms||3⁄4 Cup (12 tbs), sliced|
|Dry sherry||1 Teaspoon|
|Brown rice flour||1 1⁄2 Teaspoon|
|Soybean milk||1 Cup (16 tbs)|
|Fish||1 1⁄2 Cup (24 tbs), prepared (Any Cooked White Fish, Including Leftovers, Or Drained, Water-Packed Tuna Or Salmon; A Few Added Shrimp Are Always Good)|
|Ground nuts/Sunflower seeds||1 Tablespoon|
Combine rice, 1 tablespoon of the oil, and the onion powder and marjoram.
Pat into four oiled ramekins and up the sides as a pie crust.
Saute mushrooms in 2 teaspoons of the oil until moisture is evaporated.
Add sherry and heat until nearly evaporated.
Make a white sauce: Blend flour into the remaining 2 tablespoons oil.
Stir in soybean milk.
Add salt and marjoram.
Stir until smooth and thickened.
Have fish ready.
Stir mushrooms and fish into white sauce.
Spoon into the ramekins.
Top with finely chopped or ground nuts or seeds.
Bake at 350° about 20 minutes, or until bubbly.
Serving size: Complete recipe
Calories 789 Calories from Fat 223
% Daily Value*
Total Fat 26 g39.8%
Saturated Fat 3.5 g17.4%
Trans Fat 0 g
Cholesterol 93.1 mg31%
Sodium 774.9 mg32.3%
Total Carbohydrates 82 g27.5%
Dietary Fiber 8.3 g33.4%
Sugars 13.4 g
Protein 58 g116%
Vitamin A 7.5% Vitamin C 5.4%
Calcium 18.8% Iron 42.1%
*Based on a 2000 Calorie diet