Baked Cod Casserole
TIP...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.
4 servings
Total Time: 40 minutes
Ingredients
2 tablespoons 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 salt substitute
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
Preheat oven to 400°F.
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.
Nutrition
Per serving:
274 calories;
10 g fat ( 3 g sat , 7 g mono );
69 mg cholesterol;
17 g carbohydrates;
29 g protein;
4 g fiber;
374 mg sodium;
384 mg potassium.
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Originally Posted by ICON-PHARM
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