Baked Cod Casserole

4.1

(16)

16 Reviews

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.

Katie Webster

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

20 mins

Additional Time:

20 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb High-Calcium Bone-Health Healthy Aging Healthy Immunity Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

2 tablespoons extra-virgin olive oil, divided
2 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
½ teaspoon kosher salt
½ teaspoon black pepper
1 1/2 cups finely chopped whole-wheat country bread, (about 2 slices)
½ teaspoon paprika
½ teaspoon garlic powder
1 cup finely shredded Gruyere, or Swiss cheese

Directions

Preheat oven to 400 degrees 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.

Tips

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.

Nutrition Facts (per serving)

374	Calories
17g	Fat
15g	Carbs
29g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 374
% Daily Value *
Total Carbohydrate 15g	5%
Dietary Fiber 3g	11%
Total Sugars 4g
Protein 29g	58%
Total Fat 17g	22%
Saturated Fat 6g	31%
Cholesterol 85mg	28%
Vitamin A 426IU	9%
Vitamin C 5mg	5%
Folate 22mcg	6%
Sodium 764mg	33%
Calcium 305mg	23%
Iron 1mg	6%
Magnesium 65mg	16%
Potassium 444mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Baked Cod Casserole

Ingredients

Directions

Tips

Nutrition Facts (per serving)

Related Articles