Here is the first in a series for all those out there in Trionland who like to eat healthy.
This recipe came from Eating Well
olive oil cooking spray
1 Tablespoon extra virgin olive oil
1 large onion, sliced
2 stalks celery thinly sliced
2 pounds mushrooms, halved if smaller or quarter if larger
1 1/2 cups dry sherry
2 Tablespoons tomato paste
1/4 cup all purpose flour
1 1/2 cups low fat milk
1 1/2 pounds cod, skinned and cut into 1 inch pieces
Cod Fish
1 Tablespoon chopped fresh f]dill or 1 teaspoon dried
3/4 teaspoons salt
1/4 teaspoon freshly ground pepper
5 sheets 14×18 inch phyllo sheets or 10 9 x 14 inch sheets, preferable whole wheat thawed
Preheat oven to 425F Coat a 9×13 inch (or similar sized three quart baking dish with cooking spray
heat oil over a Dutch oven over medium heat, Add onion and celery and cook until softened. Add mushrooms and cook until they start to release their liquid, 6 to 8 minutes. Increase heat to medium high, stirring occasionally, until the mushroom liquid has evaporated 12-14 minutes more.
Whisk sherry and tomato paste together and add to the pot, cook stirring occasionally, until reduced about half, 5 to 7 minutes. Whisk flour and milk together add to the pot, reduce heat to medium and cook until thickened 1 to 2 minutes. Stir in cod and dill, salt and pepper.. Cook stirring often, until cod is just cooked through 3 to 5 minutes . Transfer to the prepared baking dish.
Place one sheet of phyllo on a clean cutting board , if you have smaller sheets place two side by side. Coat the phyllo with cooking spray. Cut into quarters. Cut smaller sheets in half to get four pieces.. Using your fingertips, crumple each piece of phyllo so it resembles little birds nests and place on the casserole. Repeat with the remaining phyllo fitting the phyllo nests snugly together to form a tight layer. Evenly coat with cooking spray.
Bake the casserole until the top is golden brown and the filling is bubby 18-22 minutes. Let cool 5 mintes before serving.