|Whole wheat flour||3 Tablespoon|
|Soy flour||1 Teaspoon|
|Dulse||1 Teaspoon, minced|
|Nutritional yeast||3 Tablespoon|
|Parsley||1 Tablespoon, minced|
|Milk||3⁄4 Cup (12 tbs), hot|
|Fish||1 1⁄2 Cup (24 tbs), cooked, flaked|
|Egg yolks||4 , beaten|
|Dill sprig||1 , minced|
|Dill seeds||1 Teaspoon, ground|
|Egg whites||4 , beaten stiff|
Heat oil and blend flours in pan with oil.
Gradually add milk and cook over low heat, stirring until thickened.
Remove from heat.
Add remaining ingredients, except egg whites, and blend thoroughly.
Fold in egg whites.
Turn mixture into oiled 2-quart casserole or oiled individual custard cups.
Bake at 375Â° R, 40 minutes in casserole, 30 minutes in custard cups.
Calories 202 Calories from Fat 113
% Daily Value*
Total Fat 13 g19.6%
Saturated Fat 2.7 g13.5%
Trans Fat 0 g
Cholesterol 141.7 mg47.2%
Sodium 87.5 mg3.6%
Total Carbohydrates 10 g3.4%
Dietary Fiber 2.2 g8.8%
Sugars 1.8 g
Protein 13 g25.8%
Vitamin A 9.1% Vitamin C 6.3%
Calcium 7.4% Iron 10.3%
*Based on a 2000 Calorie diet