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Grandma Ginger's Fish Casserole

EatingWell Serves Two

Your rating: None Average: 3.5 (23 votes)

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.



READER'S COMMENT:
"My husband and I love this recipe! It's easy and relatively healthy as well as tasty. All the components to one of our usual recipe rotations. "
Grandma Ginger's Fish Casserole

Makes: 2 servings

Active Time:

Total Time:

Ingredients

  • 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

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.

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: 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


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Recipe Categories

Season
Winter
Spring
Fall
Ethnic/Regional
American
Ease of Preparation
Easy
Health & Diet Considerations
Low carbohydrate
Low sodium
High calcium
Total Time
45 minutes or less
Servings
2
Main Ingredient
Fish
Preparation/ Technique
Bake
Saute
Meal/Course
Dinner

Publication
EatingWell Serves Two
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