Baked Cod Fish Casserole

Baked fish recipes, such as this one, tend to be easy to make. There are many recipes for baked cod but this casserole blends wonderfully the flavors of Gruyere, wine, and garlic, which enhance the flavor of the baked cod. White wine is often used in fish recipes and goes nicely with cod.

Cod is a versatile white fish, which is low in fat, mild in taste and flakes easily. Cod is especially popular deep fried in the UK or used for casseroles in Portugal and the Basque region of Spain. This baked cod recipe is topped with breadcrumbs and cheese. It is great served with a green salad and boiled or sautéed potatoes. You can even serve it with French fries and peas.

Ingredients -

1¼ lbs cod
2 tablespoons extra virgin olive oil
1 cup dry white wine
1½ cups finely chopped wholemeal bread
2 medium onions
2 teaspoons chopped fresh thyme
1 cup finely grated Gruyere cheese
½ teaspoon garlic powder
½ teaspoon black pepper
½ teaspoon salt
½ teaspoon paprika

Preparation:

Preheat the oven to 400ºF. Heat a tablespoon of the oil in a large ovenproof frying pan over a medium high heat. Add the onions and cook, stirring continuously, until the onion begins to soften. This should take about 6 minutes. Pour in the wine, turn up the heat to high and cook, stirring frequently, until the wine reduces a bit. This should take about 3 minutes.

Put the cod on the onions and sprinkle over salt, pepper and thyme. Cover the pan tightly with foil and put in the oven. Bake for 12 minutes.

Toss the bread with the rest of the oil, garlic powder and paprika in a bowl. Spread this bread mixture over the fish. Sprinkle the cheese over the top. Bake, uncovered, for about 10 minutes more or until the fish is opaque in the center.

(Serves 4)

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Baked Cod Fish Casserole

Nuttritional Info:

Calories (kcal): 591
% Calories from Fat: 32.6%
% Calories from Carbohydrates: 37.0%
% Calories from Protein: 30.4%

Per Serving Nutritional Information:

Total Fat (g): 20g 30%
Saturated Fat (g): 7g 35%
Monounsaturated Fat (g): 9g 42%
Polyunsaturated Fat (g): 2g 9%
Cholesterol (mg): 92mg 31%
Total Carbohydrate (g): 50g 17%
Dietary Fiber (g): 3g 13%
Protein (g): 41g 83%
Sodium (mg): 916mg 38%
Potassium (mg): 871mg 25%
Calcium (mg): 414mg 41%
Iron (mg): 4mg 21%
Zinc (mg): 2mg 16%
Vitamin C (mg): 6mg 10%
Vitamin A (i.u.): 580IU 12%
Vitamin A (r.e.): 135RE 14%