Baked Cod Casserole

Baked Cod Casserole

Dry white wine and Gruyère cheese give this fish casserole a rich flavor that hides its virtue. Before baking, we top the dish with seasoned whole-wheat breadcrumbs, which add a wholesome, nutty flavor and dietary fiber. For variety, you can substitute almost any mild white fish.

From EatingWell: February/March 2006, EatingWell Serves Two
Yield: 4 servings
Active Time: 20
Total Time: 40

Ingredients

  1. 2 tablespoons extra-virgin olive oil, divided
  2. 2 medium onions, very thinly sliced
  3. 1 cup dry white wine
  4. 1 1/4 pounds cod (see Tip), cut into 4 pieces
  5. 2 teaspoons chopped fresh thyme
  6. 1/2 teaspoon kosher salt
  7. 1/2 teaspoon black pepper
  8. 1 1/2 cups finely chopped whole-wheat country bread, (about 2 slices)
  9. 1/2 teaspoon paprika
  10. 1/2 teaspoon garlic powder
  11. 1 cup finely shredded Gruyere, or Swiss cheese

Preparation

  1. Preheat oven to 400°F.
  2. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
  3. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.
  4. Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

Tips & Notes

  • Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Nutrition Per Serving: 328 calories; 13 g fat (4 g sat, 7 g mono); 69 mg cholesterol; 17 g carbohydrates; 29 g protein; 4 g fiber; 474 mg sodium; 384 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Zinc (20% dv), Fiber (17% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 4 lean meat