Grandma Ginger's Fish Casserole

From EatingWell: EatingWell Serves Two — Subscribe Now!

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

Nutrition Profile

Low carbohydrate | Low sodium | High calcium | View Complete Nutrition Guidelines»

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

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.

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).

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.

Nutrition Bonus: Selenium (48% daily value), Calcium (35% dv), Zinc (20% dv), Magnesium (19% dv).

Exchanges: 1 other carbohydrate, 3 lean meat, 2 fat