, nutritional review by Jill Wallentin
in Recipes, Dinner, Lunch, Meal Tuscan cod casserole
Ingredients
- 1½ lbs 650 g cod, boneless filletcod, boneless fillets
- 11⁄3 lbs 600 g zucchini sliced ¼ inch (6 mm) thick
- 2 tbsp 2 tbsp olive oil divided
- 2 tbsp 2 tbsp unsalted butter
- 3 3 garlic clove cloves, mincedgarlic cloves cloves, minced
- ½ cup (1 oz.) 120 ml (27 g) sun-dried tomato well-drained and choppedsun-dried tomatoes well-drained and chopped
- ¾ cup 180 ml heavy whipping cream
- 2 oz. (¾ cup) 55 g (170 ml) shredded Parmesan cheese f
- 3½ oz. (31⁄3 cups) 100 g (800 ml) baby spinach
- 1 tsp 1 tsp Italian seasoning
- ½ tsp ½ tsp salt
- ¼ tsp ¼ tsp ground black pepper
Instructions
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Arrange the zucchini in a single layer on the prepared baking sheet and toss with half of the olive oil. Do not add salt, as this will draw out more moisture. Roast for 20 minutes, until softened and visibly dry. If any liquid remains on the pan, drain it before assembling the casserole.
- Meanwhile, heat the remaining olive oil in a skillet over medium heat. Add the spinach and cook until completely wilted and most of the moisture has evaporated. Drain well and press out as much remaining liquid as possible.
- Melt the butter in a skillet over medium heat. Add the garlic and cook for about 30 seconds. Add the sun-dried tomatoes and Italian seasoning, then pour in the heavy cream.
- Simmer, stirring frequently, until the sauce has reduced and is thick enough to coat the back of a spoon. If it still looks runny, continue simmering until properly thickened.
- Remove from the heat and stir in the Parmesan until smooth, then stir in the spinach. The sauce should be quite thick at this point.
- Reduce the oven temperature to 400°F (200°C). Arrange the roasted zucchini in a 9 x 9-inch (23 x 23 cm) baking dish. Pat the cod fillets thoroughly dry, season with salt and black pepper, and place them on top of the zucchini. Pour the sauce evenly over everything.
- Bake for about 15 minutes, depending on the thickness of the cod, until the fish is cooked through and flakes easily with a fork.
- Let the casserole rest for 5 minutes before serving.
Can I use frozen cod?
Yes. Thaw the cod completely in the refrigerator, then pat it thoroughly dry before adding it to the casserole. Frozen fish can retain extra moisture, so removing as much excess liquid as possible is especially important in this recipe.
Can I use another type of fish?
Yes. Other firm white fish, such as haddock, pollock, or halibut, work well. Cooking time may vary depending on the thickness of the fillets.
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much liquid as possible before stirring it into the sauce. Since frozen spinach is more compact than fresh, use a smaller amount by volume.
What can I use instead of sun-dried tomatoes?
For a similar savory Mediterranean flavor with fewer carbs, try chopped roasted red peppers or a small amount of drained olives. You can also simply leave the sun-dried tomatoes out.
What can I serve with Tuscan cod casserole?
This casserole already contains zucchini and spinach, so it works well as a complete meal on its own. For something extra, serve it with a simple leafy green salad, steamed broccoli, or roasted asparagus.
How do I store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through. Avoid overheating, as cod can become dry.
