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.
Active Time: 20 minutes |
Total Time: 35 minutes
4 teaspoons extra-virgin olive oil, divided
1 medium onion, very thinly sliced
1/2 cup dry white wine
8 ounces cod (see Tip) or tilapia, cut into 2 pieces
1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
3/4 cup finely chopped whole-wheat country bread, (about 1 slice)
1/4 teaspoon paprika
1/4 teaspoon garlic powder
1/2 cup finely shredded Gruyère or Swiss cheese
Preheat oven to 400°F.
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.
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.
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.
Per serving :
19 g Fat;
7 g Sat;
10 g Mono;
73 mg Cholesterol;
15 g Carbohydrates;
28 g Protein;
4 g Fiber;
337 mg Sodium;
346 mg Potassium
Exchanges: 1 other carbohydrate, 3 lean meat, 2 fat
Tips & Notes
Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.