Chef Boy I Be Illinois Baked Cod Casserole Rezept

Craving comfort food without the guilt? This lightened-up baked cod casserole is your answer! Imagine flaky cod nestled in creamy Yukon Gold potatoes and a vibrant Italian-inspired tomato sauce. It's a fall flavor explosion that's surprisingly healthy. This recipe is easily adaptable – use any flaky white fish and your favorite low-starch potatoes. We used Yukon Golds for their buttery texture, but reds or fingerlings would work beautifully. Get ready to impress your family with this elegant yet simple dish! Perfect for a weeknight dinner or a special occasion.

Vorbereitung 20 Min.
Kochzeit 70 Min.
Kalorien 303.6 kcal
Eiweiß 42g
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Chef Boy I Be Illinois Baked Cod Casserole 85

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Zubereitung von Chef Boy I Be Illinois Baked Cod Casserole

  1. Preheat oven to 400°F (200°C).
  2. In a medium saucepan, combine 1 pound cod fillets (cut into 1-inch pieces), 1 (28-ounce) can crushed tomatoes, 1/2 cup dry white wine, 2 cloves minced garlic, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
  3. Simmer until fish flakes easily, about 10-12 minutes. Gently flake the cod with a fork.
  4. Meanwhile, peel and thinly slice 2 pounds Yukon Gold potatoes and 1/2 medium yellow onion.
  5. Grease a 10-inch square baking dish. Layer half of the potatoes and onions in the bottom, lightly sprinkling with salt and pepper.
  6. Spread the flaked cod evenly over the potatoes. Season lightly with salt and pepper.
  7. Pour half of the tomato sauce over the cod.
  8. Top with the remaining potatoes and onions, sprinkling lightly with salt and pepper. Pour the remaining sauce over the top.
  9. Cover with foil and bake for 45 minutes, or until potatoes are tender.
  10. In a small bowl, combine 1/2 cup breadcrumbs and 1/4 cup grated Parmesan cheese. Sprinkle over the casserole.
  11. Bake uncovered for 15 minutes more, or until the topping is golden brown. For extra browning, broil for 1-2 minutes, watching carefully.
  12. Let stand for 5 minutes before serving.

Nutrition Information (Approximate per serving)

Sodium

32 g

Sugar

23g

Fat

5g

Carbs

14g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood Cod Recipes European Italian The Americas American Healthy Gluten Free Fall Recipes Baking

Recipe Tags (Choose a tag and find related recipes!)

Time To Make Preparation 4 Hours Or Less

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Chef Boy I Be Illinois Baked Cod Casserole?

Chef Boy I Be Illinois Baked Cod Casserole dauert insgesamt etwa 90 Minuten – ungefähr 20 Minuten Vorbereitung und 70 Minuten Kochzeit.

Wie viele Kalorien hat Chef Boy I Be Illinois Baked Cod Casserole?

Chef Boy I Be Illinois Baked Cod Casserole hat etwa 303.6 Kalorien pro Portion, mit ungefähr 42 g Eiweiß, 14 g Kohlenhydraten und 4 g Fett.

Welche Zutaten brauche ich für Chef Boy I Be Illinois Baked Cod Casserole?

Die wichtigsten Zutaten für Chef Boy I Be Illinois Baked Cod Casserole sind Cod, Crushed Tomatoes, White Wine, Garlic Clove, Fresh Oregano, Salt. Die vollständige Liste mit Mengenangaben findest du oben.

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