Recipe Background
Did you know that not only is eating fish tasty, it's also good for your body and brain?! Most white fish have important nutrients that make you feel your best, like vitamin D and omega-3 fatty acids. You can feel rest assured it's beneficial for your body, and Healthy Fish Casserole gives you a delicious avenue to experience the goodness! The tender, flaky white fish is topped with savory onions and melty cheese, all sprinkled with crunchy breadcrumbs. There's plenty of flavor to go around, so don't you worry about this dish being boring! Get all that your body and tastebuds need thanks to Healthy Fish Casserole!
Did you know that not only is eating fish tasty, it's also good for your body and brain?! Most white fish have important nutrients that make you feel your best, like vitamin D and omega-3 fatty acids. You can feel rest assured it's beneficial for your body, and Healthy Fish Casserole gives you a delicious avenue to experience the goodness! The tender, flaky white fish is topped with savory onions and melty cheese, all sprinkled with crunchy breadcrumbs. There's plenty of flavor to go around, so don't you worry about this dish being boring! Get all that your body and tastebuds need thanks to Healthy Fish Casserole!
Ingredients
- 1 tablespoon unsalted butter softened
- 1 3/4 pounds white fish fillet
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 4 teaspoons extra-virgin olive oil divided
- 1 large sweet onion thinly sliced
- 1-2 tablespoons water if needed
- 1/2 teaspoon dry thyme or 1 teaspoon fresh thyme chopped
- nutmeg to taste
- 3/4 cup dry white wine
- 2 slices bread preferably sourdough or multi-grain, crusts removed
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1 cup Emmentaler Gruyere, or Swiss cheese, shredded
Directions
- Preheat the oven to 400 degrees F.
- Grase a 9x13-inch casserole dish with the softened butter.
- Arrange the fish in the prepared dish.
- Sprinkle the fish with the salt and the pepper.
- In a heavy skillet over medium-high heat, heat 2 teaspoons of the oil.
- Add the onion to the oil and cook, stirring often, adding 1-2 tablespoons of the water if needed to prevent the onion from browning too much, until the onion softens, about 6-9 minutes.
- Stir the thyme and the nutmeg into the onion mixture.
- Spread the onion mixture over the fish.
- Pour the wine over the casserole.
- In a food processor, pulse the bread slices until they become coarse crumbs.
- Drizzle the remaining oil over the breadcrumbs and add the paprika and the garlic powder.
- Process the breadcrumbs until the bread is evenly red and moist.
- Sprinkle the crumbs over the onion mixture.
- Evenly sprinkle the casserole with the cheese.
- Bake until the fish's internal temperature reaches 145 degrees F and the crumbs are browned, about 18-22 minutes.
- Serve warm.
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