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Sole Mornay
4 serving(s)
Ingredients
1 1/2 lbs (750 g) sole fillets (fresh or thawed)

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 Swiss cheese

2 tbsp (30 ml) grated Parmesan cheese

Salt and pepper
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 Swiss and Canadian Parmesan cheeses; stir until melted. Add salt and pepper to taste. Drain fish rolls and serve with sauce.
Nutrional information per serving
Nutrient
% DV*
Energy
Protein
Carbohydrates
Fat
Fibre
Sodium
314 Calories
44 g
9 g
10 g
0.2 g
592 mg
Calcium
Vitamine B12
Thiamin
Vitamin D
Phosphorus
25 % / 276 mg
178 %
105 %
80 %
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.
100% Canadian Milk