Rating: 4.3 stars
15 Ratings
  • 5 star values: 6
  • 4 star values: 6
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 2

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.

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total:
40 mins
Servings:
4
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Ingredients

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Directions

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  • Preheat oven to 400 degrees F.

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  • 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

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 Facts

374 calories; protein 29.1g; carbohydrates 14.6g; dietary fiber 3.1g; sugars 4g; fat 17.3g; saturated fat 6.2g; cholesterol 85.4mg; vitamin a iu 426.1IU; vitamin c 4.7mg; folate 22.1mcg; calcium 304.5mg; iron 1mg; magnesium 65.4mg; potassium 444mg; sodium 763.7mg; thiamin 0.2mg.

1/2 starch, 1 vegetable, 3 1/2 medium-fat meat

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