Seafood Pot Pie Recipe

Summary

Difficulty LevelEasyServings6
CourseMethod
DishMain Ingredient

Ingredients

 Oil3 Tablespoon
 Mushrooms4 , sliced
 Onion1 , sliced
 Whole wheat flour1 Tablespoon
 Milk1 Cup (16 tbs), scalded
 Lemon1 , juiced
 Parsley1 Tablespoon, minced
 Chervil1⁄2 Teaspoon
 Chives1⁄2 Teaspoon
 Marjoram1⁄2 Teaspoon
 Nutritional yeast3 Tablespoon
 Dulse1 Teaspoon, minced
 Sea food2 Pound, cut into pieces (Use Fish, Shellfish Or Both)
 Potatoes3 , cooked and cubed
 Carrots1⁄2 Cup (8 tbs), cooked and cubed

Nutrition Facts

Serving size

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 mg

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

Directions

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 375° F., 40 minutes with pastry top, and 30 minutes at 350° F. without pastry.
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