Sole Au Gratin

Name: Sole Au Gratin
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: European, Mediterranean, French
Ingredients: 1 lb sole fillets; 2 tbsps butter; 2 tbsps finely chopped onion; 3 tbsps finely chopped green pepper; 1 tbsp minced garlic; 2 tbsps cornstarch; 1 1/2 tsps Dijon mustard; 1 1/2 tsps lemon juice; 1 1/2 cups milk; 1/3 cup parmesan; 1/2 cup shredded cheddar (jalapeño works very well); 1 tsp savory or sage; salt and pepper to taste; panko crumbs

1 step

Prep:10minCook:30min

Not the prettiest meal but very flavourful for this Fish Friday.

Updated at: Fri, 09 Jan 2026 19:21:26 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories422.3 kcal (21%)

Total Fat22.9 g (33%)

Carbs20.9 g (8%)

Sugars6.9 g (8%)

Protein31.7 g (63%)

Sodium1027.6 mg (51%)

Fiber1.1 g (4%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1 lbsole fillets

2 tbspsbutter

2 tbspsonion

finely chopped

3 tbspsgreen pepper

finely chopped

1 Tbspminced garlic

2 tbspscornstarch

1.5 tspsDijon mustard

1.5 tspslemon juice

1 ½ cupsmilk

⅓ cupparmesan

½ cupshredded cheddar

jalapeño works very well

1 tspsavory

Instructions

Step 1

Pat the fish fillets dry with paper towels and arrange in a single layer in an oiled 9 X 13" baking dish. Melt butter in a saucepan and add onion, green pepper and garlic cooking 2-3 minutes or until onion is translucent. Add cornstarch and stir 1 minute then add the Dijon. Whisk in the lemon juice then add the milk to the pan and cook on medium to medium high heat 2-3 minutes to thicken. Add the parmesan and 1/4 cup of the shredded cheese along with the seasonings. Spoon over fish then top with the rest of the shredded cheddar. Sprinkle some Panko on top. Bake uncovered at 350°F for 20-30 minutes. The fish should flake easily. Broil 2 minutes if you'd like a little colour. Serves 2-3

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