Baked Sole Roll-Ups
This is the Baked Sole Roll-Ups recipe.
- Prep: 10 min
- Cooking: 20 min - 25 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
Preheat oven to 400 °F (200 °C).
If fillets are large, cut lengthwise in half. Roll up fish and secure with toothpicks if necessary. Place in shallow rectangular baking dish and sprinkle with lemon juice. Cover with foil.
Bake 10 to 15 minutes or until fish flakes with fork.
In medium saucepan, melt butter. Blend in flour, bouillon mix and dry mustard. Gradually stir in milk. Cook and stir over medium heat until mixture boils and thickens.
Remove from heat. Add Canadian Swiss and Canadian Parmesan cheeses and stir until cheeses are melted. Add salt and pepper to taste. Drain fish rolls and serve with cheese sauce.
Tips
* Or you can use 3/4 cup (180 mL) shredded Canadian Cheddar instead of both Swiss and Parmesan cheeses.
Nutritional information
Per serving| Energy: | 371 Calories |
| Protein: | 45 g |
| Carbohydrate: | 9 g |
| Fat: | 17 g |
| (% DV*) | |
|---|---|
| Calcium: | 28 % / 304 mg |
