Nutrition info - Recipes

Baked Cod

For the love of cod! This healthy seafood casserole features the lean, sweet taste of Pacific cod with white wine, spices and rich Gruyere. Served with spinach or broccoli, it makes for fantastic fish.

Baked Cod


For 4 people

  • 2 tablespoon(s) extra-virgin olive oil, divided
  • 2 medium onions, very thinly sliced
  • 8 ounce(s) dry white wine
  • 20 ounce(s) Pacific cod, cut into 4 pieces
  • 2 teaspoon(s) fresh thyme, chopped
  • 1/2 teaspoon(s) sea salt
  • 1/2 teaspoon(s) black pepper
  • 2 cup(s) cups finely chopped whole-wheat country bread (about 2 slices)
  • 1/2 teaspoon(s) paprika
  • 1/2 teaspoon(s) garlic powder
  • 1 cup(s) Gruyere, finely shredded


  1. Preheat oven to 400 degrees.
  2. Heat 1 tbsp. 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 and increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
  3. 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.
  4. Toss the bread with the remaining 1 tbsp. 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.

Ready in 40 minutes

Nutrition facts

  • Kcal: 553.45 kcal
  • Fibers (g): 2.08g
  • Sodium (mg): 1483.76mg
  • Carbs: 21.31g
  • Fat: 16.12g
  • Saturated fat (g): 6.17g
  • Proteins: 28.04g