Baked Cod Casserole

From EatingWell: February/March 2006, EatingWell Serves Two — Subscribe to EatingWell Magazine Today!

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.

READER'S COMMENT:

"Surprisingly good! I usually avoid any fish and cheese combo, but this worked well. Our whole family enjoyed it with rosemary roasted potatoes on the side. Adjustments I made: 2 large shallots instead of onions, and smoked paprika...

4 servings

Active Time: 20 minutes

Total Time: 40 minutes

Nutrition Profile

Low carbohydrate | Low sodium | High calcium |

View Our Nutrition Guidelines »

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

Preheat oven to 400°F.
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.
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.
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.

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).

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.

Nutrition Bonus: Calcium (25% daily value), Zinc (20% dv), Fiber (17% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 4 lean meat