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Baked Cod Casserole

From: EatingWell

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.

Servings: 4 servings
Prep: 20 mins
Total: 40 mins
Rated : 
 by 4 people
Ingredients
2 tablespoons  extra-virgin olive oil, divided
2   medium onions, very thinly sliced
1 cup  dry white wine
1 1/4 pounds  cod, cut into 4 pieces
2 teaspoons  chopped fresh thyme
1/2 teaspoon  kosher salt
1/2 teaspoon  black pepper
1 1/2 cups  finely chopped whole-wheat country bread, (about 2 slices)
1/2 teaspoon  paprika
1/2 teaspoon  garlic powder
1 cup  finely shredded Gruyere, or Swiss cheese
Directions
1. Preheat oven to 400 degrees 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.
Tip:
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).
Nutrition Facts
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


Comments (2)
8172095700
donnab68 wrote:

Quick, delicious and healthy!

1/2/2014 05:03:11 PM Report Abuse
wern.dar wrote:

very delicious and flavorful! my husband and i really loved this dish! i used a reisling (since that is what i already had) which is a sweeter wine, but it paired nicely with the spices :)

2/13/2013 08:49:48 PM Report Abuse

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