2 c. cooked rice, brown or white
3 tbsp. grated Parmesan cheese
1 egg or egg substitute

FILLING:

1 c. cooked flaked salmon, mackerel or blue fish
1/2 c. skim milk
1 egg + 4 egg whites, slightly beaten
1 c. ricotta cheese made with skim milk
1/4 c. chopped green onion
2 tbsp. all-purpose flour
3 tbsp. fresh parsley, snipped
1/8 tsp. salt
1/8 tsp. pepper
1/4 tsp. ground oregano
Paprika

Grease 9 inch deep dish pie plate. Mix rice, Parmesan cheese and egg. Press into pie plate to form crust. Set aside.

Mix filling ingredients, except paprika. Pour into rice crust. Sprinkle with paprika.

Microwave at HIGH power for 5 minutes. Reduce power to 50% and continue baking until center is firm to touch (12 to 14 minutes). Let stand 3 minutes before serving.

CONVENTIONAL OVEN: Prepare as above but cook at 350 degrees for approximately 50 minutes. Cover with foil if it seems to dry out. Serves 4 (1 cup servings).