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Fish Souffle

Fresh.n.Natural's picture
  Oil 3 Tablespoon
  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 375° R, 40 minutes in casserole, 30 minutes in custard cups.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size

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

Fish Souffle Recipe