Cod and Corn Chowder Pie is a light-prep, casserole-like meal that's guaranteed to keep the fish moist and tender --- with a bit of crunch, to boot

Photo by Deb Lindsey --- For The Washington Post

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A light-prep, casserole-like meal that's guaranteed to keep the fish moist and tender - with a bit of crunch? I'm in. You may find it's an easier way to enjoy the flavors of a fish chowder.

The recipe comes from the collaboration of Six O'Clock Scramble founder, Aviva Goldfarb, and the American Diabetes Association; sample the cookbook's meal planner and grocery list via a free two-week trial at thescramble.com/Diabetes.

Serve with green beans.

COD AND CORN CHOWDER PIE

MAKES 4 servings

Ingredients

• 1 1/4 pounds cod or other mild, white-fleshed fish fillets

• 1 lemon

• 1/2 teaspoon Old Bay Seasoning

• 12 short chive stems (from a clamshell pack) or 3 scallions

• 2 tablespoons unsalted butter (optional)

• 2 large eggs

• 1/4 cup low-fat mayonnaise (do not use nonfat)

• 1 cup frozen/slightly defrosted corn kernels (may use fresh)

• 1 1/2 cups plus 2 tablespoons panko bread crumbs, preferably whole-wheat

Steps

Preheat the oven to 425 degrees. Line a baking sheet with aluminum foil, then grease the foil with cooking oil spray. Use the spray to grease a deep-dish 9-inch pie plate as well.

Arrange the fish fillets on the baking sheet. Use a Microplane grater to zest 1 teaspoon of lemon zest into a small bowl, then cut the lemon in half. Squeeze the juice from a lemon half evenly over the fish. Sprinkle with 1/4 teaspoon of the Old Bay Seasoning, then bake for 8 minutes or just until the fish flakes.

Meanwhile, mince the chives or chop the white and light-green parts of the scallions. If using, microwave the butter just until it's liquefied.

Whisk together the eggs, mayonnaise and reserved lemon zest in a mixing bowl, then stir in the corn, the remaining 1/4 teaspoon of Old Bay Seasoning, the chives or scallions and 1/2 cup of the panko.

Use your hands or a pair of forks to tear or shred the fish into bite-size pieces, then gently fold them into the egg mixture. Transfer the mixture to the pie plate, packing it gently. Scatter the remaining 1 cup plus 2 tablespoons of panko over the top; if using, drizzle the butter evenly over the panko. Bake for 15 minutes; the top should be golden brown and the pie should be firm and cooked through.

Squeeze the juice of the remaining lemon half over the top; serve hot.

Nutrition | Per serving (without butter): 350 calories, 35 g protein, 32 g carbohydrates, 9 g fat, 2 g saturated fat, 160 mg cholesterol, 350 mg sodium, 4 g dietary fiber, 2 g sugar