Sole Mornay

An extra post, just for Dave! Since you like sole, here’s another excellent recipe from that we have enjoyed in the past. It can be viewed at:

  • Prep. Time 10 mins
  • Cooking Time 15 – 20 mins
  • Yields 6 servings


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 and pepper


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.

Nutrient Information per serving

Energy: 314 calories
Proteins: 44 g
Carbohydrates: 9 g
Fat: 10 g
Fibre: 0.2 g
Sodium: 592 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient and % DV*

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


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