Fish Casserole ** Recipe

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Ingredients

Count

Nutrition

1707

Calories

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Ingredients:

Serving

8 tsp extra-virgin olive oil, divided
2 medium onions, very thinly sliced half rings
1 cup dry white wine
12 oz ( pacific) cod (15192) or tilapia, cut into 2 pieces, cooked per recipe, net from 16 oz fresh
1/2 tsp dried thyme or 2 tsp chopped fresh
1/4 tsp salt
1/2 tsp freshly ground pepper
68 g (1 1/2 cup, about 1 1/2 slices) finely chopped whole-wheat country bread
1/2 tsp paprika
1/2 tsp garlic powder

Directions:

Preheat oven to 400°F.
Heat 4 teaspoons oil in a medium ovenproof skillet over medium-high heat. Add onion and cook, stirring often, until just starting to soften, 4 to 6 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 3 to 4 minutes.
Place fish on top of the onion 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 4 teaspoons oil, paprika and garlic powder in a small bowl. Uncover the fish; top with the bread mixture. Bake, uncovered, until the fish is just cooked through, 8 minutes.
Rating: Was good but not extraordinary and pretty easy to make. Felt it needed a little zip and am unsure adding the cheese is the way to go.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1707.47 Kcal (7149 kJ)
Calories from fat	370.57 Kcal
		% Daily Value*
Total Fat	41.17g	63%
Cholesterol	654.24mg	218%
Sodium	5025.19mg	209%
Potassium	3823.83mg	81%
Total Carbs	52.16g	17%
Sugars	14.32g	57%
Dietary Fiber	9.91g	40%
Protein	216.08g	432%
Vitamin C	15.7mg	26%
Iron	2.6mg	14%
Calcium	231.9mg	23%

Amount Per 100 g
Calories	88 Kcal (368 kJ)
Calories from fat	19.1 Kcal
		% Daily Value*
Total Fat	2.12g	63%
Cholesterol	33.72mg	218%
Sodium	258.99mg	209%
Potassium	197.08mg	81%
Total Carbs	2.69g	17%
Sugars	0.74g	57%
Dietary Fiber	0.51g	40%
Protein	11.14g	432%
Vitamin C	0.8mg	26%
Iron	0.1mg	14%
Calcium	12mg	23%

* 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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