Baked Cod Casserole
Recipe 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.


Baked Cod Casserole

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Servings: 4 servings
Prep Time: 20 mins
Total Time: 40 mins
Related Categories: Casseroles, Cod Fish, Diabetic, Dinner, Gluten Free, Healthy Cooking, Heart Healthy, High Fiber, Low Calorie, Low Carb, Low Cholesterol, Low Fat, Low Sodium, Seafood Casseroles, Summer, Winter
 
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Ingredients
  • 2  tablespoons
    extra-virgin olive oil, divided
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  • 2 
    medium onions, very thinly sliced
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  • 1  cup
    dry white wine
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  • 1 1/4  pounds
    cod, cut into 4 pieces
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  • 2  teaspoons
    chopped fresh thyme
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  • 1/2  teaspoon
    kosher salt
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  • 1/2  teaspoon
    black pepper
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  • 1 1/2  cups
    finely chopped whole-wheat country bread, (about 2 slices)
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  • 1/2  teaspoon
    paprika
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  • 1/2  teaspoon
    garlic powder
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  • 1  cup
    finely shredded Gruyere, or Swiss cheese
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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 information
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
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