Baked Cod Casserole

Baked Cod Casserole

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.

Nutirion Profile: Healthy Weight High Calcium Low Calorie Low Carb Low Sodium

Serves Prep Time Total Time
4 20 min 40 min

Directions

Ingredients

  • 2 tablespoon 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

Cooking Instruction

Step 1

Preheat oven to 400°F.

Step 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.

Step 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.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 328
  • Carbohydrates: 17g
  • Fat: 13g
  • Protein: 29g
  • Dietary Fiber: 4g
  • Saturated Fat: 4g
  • Monounsaturated Fat: 7g
  • Cholesterol: 69mg
  • Potassium: 384mg
  • Sodium: 474mg
  • Exchanges: 1 starch, 1 vegetable, 4 lean meat
  • Carbohydrate Servings: 1