Baked Cod Casserole

http://www.eatingwell.com/recipes/baked_cod_casserole.html

From EatingWell:  February/March 2006, EatingWell Serves Two

Dry white wine and Gruyère 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 | Active Time: 20 minutes | 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

1. Preheat oven to 400°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.

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

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 4 lean meat

Tips & Notes

• 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).