Dry white wine and Gruyere 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.
extra-virgin olive oil, divided
medium onions, very thinly sliced
cod, cut into 4 pieces
chopped fresh thyme
finely chopped whole-wheat country bread, (about 2 slices)
finely shredded Gruyere, or Swiss cheese
Preheat oven to 400 degrees F.
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.
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.
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.
Ingredient note: Overfishing and trawling have drastically reduced the number of cod
in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Calories 328, Total Fat 13 g, Saturated Fat 4 g, Monounsaturated Fat 7 g, Cholesterol 69 mg, Sodium 474 mg, Carbohydrate 17 g, Fiber 4 g, Protein 29 g, Potassium 384 mg. Daily Values: Calcium 25%. Exchanges: Starch 1,Vegetable 1,Lean Meat 4.
Percent Daily Values are based on a 2,000 calorie diet