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
Step 1 –Preheat the oven to 400 degrees F.
Step 2 –Grase a 9×13-inch casserole dish with the softened butter.
Step 3 –Arrange the fish in the prepared dish.
Step 4 –Sprinkle the fish with the salt and the pepper.
Step 5 –In a heavy skillet over medium-high heat, heat 2 teaspoons of the oil.
Step 6 –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.
Step 7 –Stir the thyme and the nutmeg into the onion mixture.
Step 8 –Spread the onion mixture over the fish.
Step 9 –Pour the wine over the casserole.
Step 10 –In a food processor, pulse the bread slices until they become coarse crumbs.
Step 11 –Drizzle the remaining oil over the breadcrumbs and add the paprika and the garlic powder.
Step 12 –Process the breadcrumbs until the bread is evenly red and moist.
Step 13 –Sprinkle the crumbs over the onion mixture.
Step 14 –Evenly sprinkle the casserole with the cheese.
Step 15 –Bake until the fish’s internal temperature reaches 145 degrees F and the crumbs are browned, about 18-22 minutes.
Step 16 –Serve warm.
