By: EatingWell
Photographer: Burris, Ken
Publish Date: 2008-10-01
Servings: 4
Yield: 4 servings
Total Time: 40 minutes
Prep Time: 20 minutes
Recipe Description:
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.
Recipe 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 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
Recipe Steps:
- 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 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.
Recipe Nutrition:
Per serving: 328 calories; 13 g fat (4 g saturated fat, 7g mono unsaturated fat); 69 mg cholesterol; 17 g carbohydrates; 29 g protein; 4 g fiber; 474 mg sodium; 384 mg potassium
Nutrtion Bonus: Calcium (25% daily value), Zinc (20% dv), Fiber (17% dv).
Exchanges: 1 starch, 1 vegetable, 4 lean meat
Carbohydrate Servings: 1
Recipe Categories:
- Course(s)
- Dinner
- Cuisine(s)
- American
- Degree of Difficulty
- Easy
- Special Health Consideration(s)
- Low Calorie
- Low Carb
- Low Sat Fat
- Low Sodium
- High Calcium
- Heart Healthy
- Diabetes Appropriate
- Healthy Weight
- Seasons & Occassions
- Spring
- Summer
- Fall
- Winter
- Main Ingredient(s)
-
- Dairy & Soy
- Cheese
-
- Seafood
- Other
- Technique(s)
- Bake
- Saute
- Quick
- Casserole
- Dish Type(s)
- Main Dish
Recipe Disclaimer(s):
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.
