Pâté de Légumes Marins

Pâté de Légumes Marins is a delightful vegetarian dish that combines the flavors of the sea with fresh vegetables, creating a unique and savory experience. This dish is perfect for those seeking a seafood-inspired meal without the use of fish or shellfish.

Ingredients

• Carrot - 100 grams, finely diced
• Zucchini - 100 grams, finely diced
• Seaweed (nori or dulse) - 10 grams, finely chopped
• Red bell pepper - 50 grams, finely diced
• Shallot - 1 medium, minced
• Garlic - 1 clove, minced
• Olive oil - 2 tablespoons
• Vegetable broth - 150 ml
• Soy sauce - 1 tablespoon
• Lemon juice - 1 tablespoon
• Fresh dill - 1 tablespoon, chopped
• Salt - to taste
• Black pepper - to taste
• Egg - 1 large
• Breadcrumbs - 50 grams

Steps

1. In a skillet, heat the olive oil over medium heat and add the minced shallot and garlic. Sauté until translucent, about 3-4 minutes.
2. Add the diced carrot, zucchini, and red bell pepper. Cook for another 5-7 minutes until the vegetables are tender.
3. Stir in the chopped seaweed and vegetable broth. Simmer for 5 minutes, then add the soy sauce, lemon juice, dill, salt, and pepper. Cook for an additional 2 minutes.
4. Remove the skillet from heat and let the mixture cool slightly. Once cooled, transfer to a mixing bowl.
5. In the mixing bowl, add the egg and breadcrumbs to the vegetable mixture. Mix well until fully combined.
6. Preheat your oven to 180°C (350°F).
7. Transfer the mixture into a greased baking dish, smoothing out the top with a spatula.
8. Bake in the preheated oven for 25 minutes or until the top is golden and set.
9. Once baked, allow to cool for a few minutes before slicing and serving.

Nutrition

• Calories: 220
• Protein: 7 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals from fresh vegetables.
• Contains omega-3 fatty acids from seaweed, which support heart health.

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