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20 minute dinner recipes

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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

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