Cod and Corn Chowder Pie

1¼ pounds cod or other mild, white-fleshed fish fillets

1 lemon

½ teaspoon Old Bay Seasoning

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

2 tablespoons unsalted butter (optional)

2 large eggs

¼ cup low-fat mayonnaise (do not use nonfat)

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

1½ cups plus 2 tablespoons panko bread crumbs, preferably whole-wheat

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 ¼ 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 ¼ teaspoon of Old Bay Seasoning, the chives or scallions and ½ 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. Serve with green beans.

4 servings

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

Adapted from Goldfarb's "The Six O'Clock Scramble Meal Planner: A Year of Quick, Delicious Meals to Help You Prevent and Manage Diabetes" (ADA, 2016).