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Caramelized Onion, Fish and Swiss Cheese Casserole with breadcrumbs and white wine less than 300 calories | Healthy Seasonal Recipes

fish casserole

  • Prep Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x

Description

My grandmother’s recipe for fish casserole with Swiss cheese, caramelized onions, bread crumbs and white wine.


Scale

Ingredients

  • 1 tablespoons unsalted butter, softened
  • 1.75 pound white fish fillet, Best Choices in your area
  • ¾ teaspoon salt
  • ½ teaspoon pepper
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 large sweet onion, thinly sliced
  • ½ teaspoon dry thyme, or 1 teaspoon chopped fresh thyme
  • pinch nutmeg
  • ¾ cup dry white wine
  • 2 slices bread, crusts removed preferably sourdough or multi-grain
  • ½ teaspoon paprika
  • ¼ teaspoon garlic powder
  • 1 cup shredded Emmentaler, Gruyere or Swiss cheese

Instructions

  1. Grease 9 by 13-inch casserole dish with softened butter. Preheat oven to 400 degrees F.
  2. Arrange fish fillet in the prepared casserole dish. Sprinkle with salt and pepper.
  3. Heat 2 teaspoons oil in a medium heavy skillet over medium-high heat. Add onion and cook, stirring often (adding 1 to 2 tablespoons water if necessary to prevent the onion from darkening too much) until the onion softens and starts to brown, 6 to 9 minutes. Stir in thyme and nutmeg. Spread the onion mixture over the fish. Pour wine into the casserole dish.
  4. Pulse bread in food processor until coarse crumbs. Drizzle on the remaining 2 teaspoons oil and add paprika and garlic powder. Process to combine until the bread is evenly red and moist. Sprinkle crumbs over the onion.
  5. Top the casserole with the cheese and place in the oven. Bake until the fish is cooked through and the crumbs are browned, 18 to 22 minutes. Serve warm.

Notes

77 mg Cholesterol, 1 g Added Sugar


Nutrition

  • Calories: 270 calories
  • Sugar: 2 g
  • Sodium: 443 mg
  • Fat: 11 g
  • Saturated Fat: 5 g
  • Carbohydrates: 10 g
  • Fiber: 1 g
  • Protein: 28 g

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