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.
Servings
4 servings
Prep Time
20 minutes
Total Time
40 minutes
Ingredients
- 2tablespoons extra-virgin olive oil, divided
- 2each medium onions, very thinly sliced
- 1cup dry white wine
- 1 1/4pounds cod, cut into 4 pieces
- 2teaspoons chopped fresh thyme
- 1/2teaspoon kosher salt
- 1/2teaspoon black pepper
- 1 1/2cups finely chopped whole-wheat country bread (about 2 slices)
- 1/2teaspoon paprika
- 1/2teaspoon garlic powder
- 1cup finely shredded Gruyere or Swiss cheese
Instructions
- 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 Facts
Per serving (recipe makes 4 servings)
| Calories | 366kcal |
|---|---|
| Carbohydrate Total | 14g |
| Total Sugars | 4g |
| Added Sugars | 0g |
| Fiber | 2g |
| Total Fat | 17g |
| Saturated Fat | 6g |
| Mono Saturated Fat | 8g |
| Cholesterol | 85mg |
| Sodium | 472mg |
| Protein | 29g |
| Potassium | 480mg |
| Calcium | 358mg |
| Folate | 22mcg |
| Omega-6 | 1g |
| Vitamin E | 3mg |
| Zinc | 3mg |
| Phosphorus | 560mg |
| Vitamin B3 | 4mg |
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