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Baked Cod Casserole

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  • Baked Cod Casserole

    Baked Cod Casserole

    TIP...Dry white wine and Gruy?re 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.

    4 servings
    Total Time: 40 minutes

    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

    Preparation

    Preheat oven to 400?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.

    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.
    Attached Files
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