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ginger's fish casserole
Published Jun 2, 2008Views: 406
Forgot my seafood recipe today!!!!! Here's a SUPER fast easy (my favorite) recipe. Take about 35 min total.
Serves 2
4 teaspoons extra-virgin olive oil, divided
1 medium onion, very thinly sliced
1/2 cup dry white wine
8 oz tilapia or other white fish, cut into 2 pieces
1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
3/4 cup finely chopped whole-wheat country bread (about 1 slice / I just toast some whole grain bread and chop it up)
1/4 teaspoon paprika
1/4 teaspoon garlic powder
1/2 cup finely shredded Gruyère or Swiss cheese
1. Preheat oven to 400°F.
2. Heat 2 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, 2 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 2 teaspoons oil, paprika and garlic powder in a small bowl. Uncover the fish; top with the bread mixture and cheese. Bake, uncovered, until the fish is just cooked through, 8 to 10 minutes.
1 serving is approx 383 calories, 19g fat ( 7 sat/ 10 mono), 15g carbs, 28g protein, 4g fiber, 337mg sodium.
*taken from my cooking light subscription.
I make this at least once a month. My daughter who hates fish will eat this like there's no tomorrow.
I serve mine with either some fresh spinach that I cook quickly in a saute pan with some of the white wine (not soggy) and mushrooms, or some steamed asparagus with lemon pepper.
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A lot of times it is not WHAT you eat but HOW MUCH of it. Technically you arne't suppose to be eating more than 4-6oz of a meat at any sitting. 1/4 to 1/2 cup of vegetable is also one serving.
GOLO member since December 18, 2007
June 2, 2008 7:45 p.m.
June 2, 2008 7:49 p.m.
GOLO member since October 26, 2007
June 2, 2008 7:55 p.m.
GOLO member since October 26, 2007
June 2, 2008 7:57 p.m.
GOLO member since November 3, 2007
June 2, 2008 8:24 p.m.
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