Baked Cod Casserole Recipe

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Ingredients:

Serving

2 tbsp extra virgin olive oil (divided )
2 medium onions, very thinly sliced
1/3 lb button mushroom, thinly sliced
1 cup dry white wine
1 1/4 lbs cod (cut into 4 pieces)
2 tsp chopped thyme
1/2 tsp kosher salt
1/2 tsp fresh ground black pepper
2 pinches crushed red pepper flakes (optional)
1 1/2 cups finely chopped whole-wheat country bread (about 2 slices)
1/2 tsp paprika
1/2 tsp garlic powder
1 cup finely shredded gruyere cheese

Directions:

Preheat oven to 400ºF.
Heat 1 T of oil in a large ovenproof skillet over medium-high heat.
Add onions and cook stirring often, until just starting to soften, 5-7 minutes.
Add mushrooms until starting to get dry.
Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2-4 minutes.
Place cod on the onions and sprinkle with thyme, salt, pepper, & 2 pinches crushed red pepper flakes (if using).
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	434.56 Kcal (1819 kJ)
Calories from fat	166.66 Kcal
		% Daily Value*
Total Fat	18.52g	28%
Cholesterol	102.91mg	34%
Sodium	882.85mg	37%
Potassium	743.81mg	16%
Total Carbs	19.62g	7%
Sugars	6.96g	28%
Dietary Fiber	4.43g	18%
Protein	35.08g	70%
Vitamin C	81.4mg	136%
Iron	1.1mg	6%
Calcium	382.1mg	38%

Amount Per 100 g
Calories	105.79 Kcal (443 kJ)
Calories from fat	40.57 Kcal
		% Daily Value*
Total Fat	4.51g	28%
Cholesterol	25.05mg	34%
Sodium	214.93mg	37%
Potassium	181.08mg	16%
Total Carbs	4.78g	7%
Sugars	1.69g	28%
Dietary Fiber	1.08g	18%
Protein	8.54g	70%
Vitamin C	19.8mg	136%
Iron	0.3mg	6%
Calcium	93mg	38%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9.4

Points
10

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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