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 minutes
Total Time: 40 minutes

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

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