Grandma Ginger's Fish Casserole

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

From EatingWell:  EatingWell Serves Two

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.

2 servings | Active Time: 20 minutes | Total Time: 35 minutes

Ingredients

• 4 teaspoons extra-virgin olive oil, divided
• 1 medium onion, very thinly sliced
• 1/2 cup dry white wine
• 8 ounces Pacific cod (see Note) 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

Preparation

1. Preheat oven to 400°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.

Nutrition

Per serving : 383 Calories; 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

• 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).