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Baked Cod Casserole

Baked Cod Casserole
This Recipe Is:

WebMD Recipe from EatingWell.com

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.

Ingredients
Prep: 20 minutes | Total Time: 40 minutes
  • 2 tablespoons
    extra-virgin olive oil, divided
  • medium onions, very thinly sliced
  • 1 cup
    dry white wine
  • 1 1/4 pounds
    cod, (see Tip), 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
Instructions
  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 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.

 

Tip

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.

Nutritional Information

Makes: 4 servings
  • Calories381
  • Fat17 g
    • Saturated fat6 g
  • Cholesterol83 mg
  • Carbohydrates14 g
    • Dietary fiber4 g
  • Protein32 g
  • Sodium352 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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