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Baked Cod Casserole

February/March 2006, EatingWell Serves Two

Your rating: None Average: 3.9 (136 votes)

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:
"Great dish, feels like you are eating something healthy, ya know? Had LOTS of onions. Couldn't tell there was cheese in it at all really. It goes in the "may or may not make again" pile for me! "
Baked Cod Casserole Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 2 tablespoons extra-virgin olive oil, divided
  • 2 medium onions, very thinly sliced
  • 1 cup dry white wine
  • 1 1/4 pounds cod (see Tip), 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.

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.

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).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 4 lean meat


More From EatingWell

Recipe Categories

Health & Diet Considerations
Low carbohydrate
Low sodium
High calcium
Total Time
45 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Bake
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Ethnic/Regional
American
French
Ease of Preparation
Easy
20 minute dinner recipes
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