Sole Mornay

Course Main Dishes
Prep. Time 10 mins
Cooking Time 15 - 20 mins
Yields 6 servings

1/2 milk product serving(s) per person

Preparation
Nutritional Info
Comments (1)

Preparation

What You Need

1 1/2 lb (750 g) sole fillets, (thawed if frozen)

2 tbsp (30 ml) lemon juice

2 tbsp (30 ml) butter

2 tbsp (30 ml) flour

1 tsp (5 ml) chicken broth mix

1/2 tsp (2 ml) dry mustard

1 1/2 cups (375 ml) milk

1/2 cup (125 ml) shredded Canadian Swiss* cheese

2 tbsp (30 ml) grated Canadian Parmesan* cheese

Salt

Pepper

Instructions

If fillets are large, cut lengthwise in half. Roll up fish; secure with toothpicks if necessary.

Place in shallow rectangular baking dish; sprinkle with lemon juice. Cover with foil. Bake in 400 ºF (200 ºC) oven 14 to 15 min or until fish flakes with fork.

Meanwhile, melt butter in medium saucepan. Blend in flour, broth mix and dry mustard. Gradually stir in milk. Cook and stir over medium heat until mixture boils and thickens. Add Canadian Swiss and Canadian Parmesan cheeses; stir until melted. Add salt and pepper to taste.

Drain fish rolls and serve with sauce.

Tips

*You can vary the taste of this meal by using 3/4 cup (175 mL) shredded Canadian Cheddar cheese instead of Canadian Swiss and Canadian Parmesan.

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2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
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Nutritional Info

Per serving

Energy: 314 Calories
Protein: 44 g
Carbohydrate: 9 g
Fat: 10 g
Fibre: 0.2 g
Sodium: 592 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 25 % / 276 mg
Vitamin B12: 178 %
Thiamin: 105 %
Vitamin D: 80 %
Phosphorus: 49 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca