- 1 cup chopped onion plus
- 2 slices onion
- 2 1/2 teaspoons peppercorns
- 1 bay leaf
- 2 teaspoons salt
- 1 1/2 pounds white fish fillets such as halibut, sea bass or swordfish
- 1 cup diced cooked carrots
- 2 hard-boiled eggs sliced
- 1/4 cup shortening plus extra
- 2 tablespoons chopped green bell pepper
- 1/4 cup flour
- 1 cup milk
- 2 tablespoons lemon juice
- 2 teaspoons Worcestershire sauce
- BRAN PASTRY TOP CRUST:
- 1/4 cup whole wheat bran
- 1 1/2 cups flour
- 1 teaspoon salt
- 1/2 cup shortening
- 1/4 cup cold water
- 1 tablespoon chopped parsley
Fish: Bring 1 inch water, onion slices, peppercorns, bay leaf and 1 teaspoon salt to boil in skillet. Add fish and simmer until fish flakes when pricked with fork, about 20 minutes. Drain fish, discarding everything but fish and 1 cup cooking liquid. Arrange fish, carrots and eggs in greased 2 1/2-quart casserole.
Heat shortening in saucepan and cook bell pepper and remaining 1 cup chopped onions over low heat about 10 minutes. Stir in flour, milk and reserved cooking liquid. Cook, stirring constantly, until thick, about 5 minutes. Add lemon juice, Worcestershire sauce and remaining 1 teaspoon salt. Pour over ingredients in casserole.
Bran Pastry Top Crust: Combine bran, flour and salt. Cut in shortening with two knives or in food processor until consistency of coarse crumbs. Add water, a little at a time, until dough holds together.
Roll out on lightly floured board about 1/8-inch thick. Sprinkle parsley over pastry and roll into crust. Arrange over fish mixture in casserole, cut steam slits and flute edges.
Bake at 450 degrees until browned, about 30 minutes.
This recipe yields 6 servings.
Each serving: 546 calories; 1,311 mg sodium; 128 mg cholesterol; 34 grams fat; 35 grams carbohydrates; 25 grams protein; 0.85 gram fiber