Sole Mornay Baked Fish with a White Cheese Sauce
Indulge in the luxurious flavors of Sole Mornay, a baked fish dish that’s the epitome of elegance and comfort. Tender sole fillets are enrobed in a velvety Mornay sauce, made from a creamy blend of Gruyère and Parmesan cheeses, with a hint of dry white wine and zesty lemon juice to elevate the flavor profile. This easy yet impressive recipe, baked to golden perfection in just under 30 minutes, delivers the perfect balance of rich, cheesy decadence and light, flaky seafood. Serve this irresistible dish with steamed vegetables, rice pilaf, or crusty bread for an elevated weeknight dinner or a show-stopping centerpiece for special occasions. Ideal for seafood lovers, this baked sole recipe is sure to become a favorite in your repertoire.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 4 fillets sole fillets
- 4 tablespoons unsalted butter
- 3 tablespoons all-purpose flour
- 2 cups milk
- 1 cup grated Gruyère cheese
- 0.25 cup grated Parmesan cheese
- 0.25 cup dry white wine
- 1 tablespoon fresh lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon ground white pepper
- 2 tablespoons fresh parsley, finely chopped (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish large enough to fit the sole fillets in a single layer.
Pat the sole fillets dry with paper towels. Season both sides lightly with a pinch of salt and ground white pepper. Place the fillets in the prepared baking dish.
In a medium saucepan, melt the butter over medium heat. Once melted, add the flour and whisk continuously for 1–2 minutes to form a smooth roux (avoid browning).
Gradually pour in the milk while whisking constantly to prevent lumps. Continue stirring until the mixture thickens and becomes smooth, about 3–4 minutes.
Reduce the heat to low and stir in the Gruyère cheese, Parmesan cheese, dry white wine, lemon juice, salt, and white pepper. Mix until the cheese has melted and the sauce is creamy and well combined.
Pour the Mornay sauce evenly over the sole fillets in the baking dish, ensuring the fish is fully coated.
Place the dish in the preheated oven and bake for 12–15 minutes, or until the fish flakes easily with a fork and the sauce is bubbly and slightly golden on top.
Remove the dish from the oven and let it rest for 2–3 minutes. Optionally, garnish with freshly chopped parsley before serving.
Serve hot with steamed vegetables, rice pilaf, or crusty bread for a complete meal.
Nutrition Facts
Calories |
417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 16.3 g | 81% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 116 mg | 39% | |
| Sodium | 675 mg | 29% | |
| Total Carbohydrate | 11.5 g | 4% | |
| Dietary Fiber | 0.3 g | 1% | |
| Total Sugars | 6.5 g | ||
| Protein | 29.2 g | 58% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 504 mg | 39% | |
| Iron | 0.8 mg | 5% | |
| Potassium | 477 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
