Fish Casserole ** Recipe

Looking for an easy Fish Casserole ** recipe? Learn how to make Fish Casserole ** using healthy ingredients.


Submitted by christinavt

Makes 4 servings



Basic baked fish fillets with a bread crumb topping. Adapted from Eatingwell.com's "Grandma Ginger's Fish Casserole," doubling the recipe and omitting the cheese. extra-virgin olive oil, onion, dry white wine, Pacific cod or tilapia, fresh or dried thyme, salt, pepper, whole-wheat bread, paprika, garlic powder cvt

Recipe Ingredients for Fish Casserole **

8 teaspoons extra-virgin olive oil, divided
2 medium onions, very thinly sliced half rings
1 cup dry white wine
12 ounces (Pacific) cod (15192) or tilapia, cut into 2 pieces, cooked per recipe, net from 16 ounces fresh
1/2 teaspoon dried thyme or 2 teaspoons chopped fresh
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
68 g (1 1/2 cup, about 1 1/2 slices) finely chopped whole-wheat country bread (18075)
1/2 teaspoon paprika
1/2 teaspoon garlic powder

Recipe Directions for Fish Casserole **

  1. Preheat oven to 400F.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

Categories

Fish, Vegetables, Main Dish, American, Bake, Sugar-Free

Nutrition Facts
Serving Size 226.4g
Amount Per Serving
Calories
282
Calories from Fat
95
% Daily Value*
Total Fat
10.5g
16%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
40mg
13%
Sodium
318mg
13%
Potassium
626mg
18%
Total Carbohydrates
15.9g
5%
Dietary Fiber
2.1g
8%
Sugars
6.9g
Protein
21.9g
Vitamin A 3% Vitamin C 11%
Calcium 4% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C
  Good points
  • Very high in selenium
  •   Bad points
  • Contains alcohol
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