Frank's Recipes! Low Fat Salmon Pot Pie

Frank's Recipes
Free Recipes Archive

Free Counter by Pliner.Net
dating, lasik, search, shopping
Visitors Since July 1, 1998

This location is no longer being supported or updated.
Please adjust your browser favorites to
http://www.franksrecipes.com

MENU

ť Cookbooks
ť Hints & Tips
ť Foodservice
ť Links
ť My Awards
ť My Guestbook
ť Recipe Archive
ť Software
ť Volume Cooking
ť Where Are You
ť About

Help support this site

Recipe Archives

Low Fat Salmon Pot Pie

Serving Size : 4

CORNMEAL PASTRY
2/3 cup all-purpose flour
1/3 cup yellow cornmeal
1 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons vegetable shortening
2 tablespoons butter or margarine, cut up
3 tablespoons cold milk plus 1 tablespoon for top, up to 4

FILLING
2 slices bacon, diced
1 cup chopped onions
1/4 cup chopped celery
2 tablespoons flour
1 can chicken broth plus water to equal 2 1/2 cups (14 1/2 oz.)
1 cup diced, (1/2-inch) potatoes
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 pinch thyme
1 cup carrots, cut into thin strips
1 cup fresh or frozen corn, thawed
3/4 cup frozen peas, thawed
3/4 pound skinned salmon, or orange roughy fillet, cut into 3/4-inch cubes
2 tablespoons chopped fresh parsley

Make Cornmeal Pastry:
Combine flour, cornmeal, baking powder and salt in medium bowl. With pastry blender or 2 knives, cut in shortening and butter until mixture resembles coarse crumbs. Sprinkle with milk, 1 tablespoon at a time, tossing with fork until pastry holds together. Divide dough into quarters. On lightly floured surface, roll each quarter to 5-inch circle. Trim each to fit top of 1 1/2-cup ovenproof bowl; cut vents. Place on cookie sheet; cover and refrigerate.

Heat oven to 425xF. Cook bacon in saucepan over medium heat until crisp. Remove bacon with slotted spoon. Discard all but 1 tablespoon drippings. Add onions and celery to pan; cook 5 minutes. Add flour and cook, stirring, 2 minutes. Add broth, potatoes, salt, pepper and thyme. Bring to boil; reduce heat and simmer 5 minutes. Stir in carrots, corn and peas; return to boil. Stir in fish and parsley.

Ladle filling into 4 ovenproof bowls. Top with pastry. Brush with 1 tablespoon milk. Bake on cookie sheet 20 to 25 minutes, until tops are golden.

Per serving: 311 Calories (kcal); 14g Total Fat; (41% calories from fat); 7g Protein; 39g Carbohydrate; 18mg Cholesterol; 682mg Sodium
Food Exchanges: 2 Grain (Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates