Seafood Pot Pie
|Mushrooms||4 , sliced|
|Onion||1 , sliced|
|Whole wheat flour||1 Tablespoon|
|Milk||1 Cup (16 tbs), scalded|
|Lemon||1 , juiced|
|Parsley||1 Tablespoon, minced|
|Nutritional yeast||3 Tablespoon|
|Dulse||1 Teaspoon, minced|
|Sea food||2 Pound, cut into pieces (Use Fish, Shellfish Or Both)|
|Potatoes||3 , cooked and cubed|
|Carrots||1⁄2 Cup (8 tbs), cooked and cubed|
Saute mushrooms and onions in hot oil.
Remove and set aside.
Add flour to pan and blend with remaining oil and juices.
Gradually add milk and continue to cook, stirring until mixture thickens.
Remove from heat and return mushrooms and onions to pan.
Mix lemon juice with herbs, yeast and dulse and blend with mushroom-onion sauce.
Arrange fish, potatoes and carrots in oiled casserole and pour sauce over.
Top with pastry crust, if desired or leave plain and cover casserole.
Bake at 375Â° F., 40 minutes with pastry top, and 30 minutes at 350Â° F. without pastry.
Calories 366 Calories from Fat 81
% Daily Value*
Total Fat 9 g14.1%
Saturated Fat 1.8 g8.8%
Trans Fat 0 g
Cholesterol 234.9 mg78.3%
Sodium 173.9 mg7.2%
Total Carbohydrates 31 g10.3%
Dietary Fiber 5 g20.1%
Sugars 4.5 g
Protein 45 g89.1%
Vitamin A 42.4% Vitamin C 59.2%
Calcium 32.2% Iron 13.4%
*Based on a 2000 Calorie diet