Baked Cod Casserole - 16g Carbs, 4g Fiber

From: Eating Well Magazine

Yield: 4 servings
Active Time: 20 minutes
Total Time: 40 minutes
Ease of preparation: Easy

The combination of wine, Gruyere cheese and toasty bread in this fish casserole
evokes the flavors of fondue...a perfect winter food. Choose Pacific cod, it's an
ocean-friendly choice.

Make It a Meal: Serve with steamed broccoli and a glass of Sauvignon Blanc.

2 Tbsp extra-virgin olive oil, divided
2 medium onions, very thinly sliced
1 cup dry white wine
1 1/4 lb Pacific cod, cut into 4 pieces
2 tsp chopped fresh thyme
1/2 tsp kosher salt
1/2 tsp black pepper
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 or Swiss cheese

Preheat oven to 400 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 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.

Per serving: 328 calories, 13 g fat (4 g sat, 7 g mono), 69 mg cholesterol,16 g
carbohydrate, 29 g protein, 4 g fiber, 414 mg sodium

Nutrition bonus: Calcium (25% daily value), Zinc (20% dv), Fiber (17% dv).

1 Carbohydrate Serving: Exchanges: 1 starch, 1 vegetable, 4 lean meat

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