Baked Cod Casserole
The combination of wine, Gruyere cheese and toasty bread in this fish casserole evokes the flavors of fondue...a perfect winter food. Choose Pacific cod, it’s an ocean-friendly choice. Make It a Meal: Serve with steamed broccoli and a glass of Sauvignon Blanc.
Ingredients
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 each 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
Directions
1. Preheat oven to 400°F.
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.
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.
4. Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small 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 Information
Per serving
Calories: 328
Carbohydrates: 17g
Fat: 13g
Saturated Fat: 4g
Monounsaturated Fat: 7g
Protein: 29g
Cholesterol: 69mg
Dietary Fiber: 4g
Potassium: 384mg
Sodium: 474mg
Nutrition Bonus: Calcium (25% daily value), Zinc (20% dv), Fiber (17% dv).
SERVES: 4
TOTAL TIME: 40 minutes
LEVEL: Easy
MEETS THESE GUIDELINES:
Low Calorie
Low Carb
Low Sat Fat
Low Sodium
High Calcium
Heart Healthy
Diabetes Appropriate
Healthy Weight
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