Grandma Ginger's Fish Casserole
Recipe from EatingWell

Recipe developer Katie Webster's grandmother used to make a version of this dish with fresh-caught smallmouth bass from Vermont's Lake Champlain. Our updated version requires no fishing; just a trip to the supermarket for Pacific cod or tilapia.


Grandma Ginger's Fish Casserole

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Servings: 2 servings
Prep Time: 20 mins
Total Time: 35 mins
Related Categories: Cod Fish, Dinner, Easy and Quick Dinners, Low Carb, Low Sodium, Onions, Quick and Easy Dinners, Quick and Easy Lunches, Seafood Casseroles, Summer, Tilapia, Winter
 
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Ingredients
  • 4  teaspoons
    extra-virgin olive oil, divided
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  • 1 
    medium onion, very thinly sliced
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  • 1/2  cup
    dry white wine
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  • 8  ounces
    Pacific cod (see Note) or tilapia, cut into 2 pieces
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  • 1  teaspoon
    chopped fresh thyme or 1/4 teaspoon dried
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  • 1/4  teaspoon
    kosher salt
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  • 1/4  teaspoon
    freshly ground pepper
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  • 3/4  cup
    finely chopped whole-wheat country bread, (about 1 slice)
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  • 1/4  teaspoon
    paprika
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  • 1/4  teaspoon
    garlic powder
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  • 1/2  cup
    finely shredded Gruyere or Swiss cheese
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Directions
1.
Preheat oven to 400 degrees F.
2.
Heat 2 teaspoons oil in a medium ovenproof skillet over medium-high heat. Add onion and cook, stirring often, until just starting to soften, 4 to 6 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
3.
Place fish on top of the onion and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.
4.
Toss the bread with the remaining 2 teaspoons oil, paprika and garlic powder in a small bowl. Uncover the fish; top with the bread mixture and cheese. Bake, uncovered, until the fish is just cooked through, 8 to 10 minutes.

Tip:
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 (aka Alaska cod); it is more sustainably fished and has a larger, more stable populace (mbayaq.org/cr/seafoodwatch.asp).

Nutrition information
Calories 383, Total Fat 19 g, Saturated Fat 7 g, Monounsaturated Fat 10 g, Cholesterol 73 mg, Sodium 337 mg, Carbohydrate 15 g, Fiber 4 g, Protein 28 g, Potassium 346 mg. Daily Values: Calcium 35%. Exchanges: Other Carbohydrate 1,Lean Meat 3,Fat 2 Percent Daily Values are based on a 2,000 calorie diet
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