Sole Mornay
Our dietitians' favouriteThis is the Sole Mornay recipe.
- Prep: 10 min
- Cooking: 15 min - 20 min
Ingredients
- 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) all-purpose 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 and pepper to taste
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Preparation
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 (180 mL) shredded Canadian Cheddar cheese instead of Canadian Swiss and Canadian Parmesan.
Nutritional information
Per serving| Energy: | 314 Calories |
| Protein: | 44 g |
| Carbohydrate: | 9 g |
| Fat: | 10 g |
| Fibre: | 0.2 g |
| Sodium: | 592 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 25 % / 276 mg |
| Phosphorus: | 49 % |
| Thiamin: | 105 % |
| Vitamin B12: | 178 % |
| Vitamin D: | 80 % |
