Filet Of Sole With Cheese Sauce
A delicate fillet of sole topped with a rich cheese sauce, perfect for seafood lovers seeking a savory, elegant dish with creamy and buttery flavors.
Ingredients
Instructions
- Thaw lobster tails by separating them and setting them out at room temperature for approximately 4 hours.
- Prepare the sole fillet by cleaning and patting dry.
- In a saucepan, heat the milk with salt and white pepper.
- Melt butter in a separate pan, then stir in flour to make a roux.
- Gradually whisk the hot milk into the roux, stirring constantly until the sauce thickens.
- Add sherry and grated cheese to the sauce, stirring until cheese melts and sauce is smooth.
- Cook the sole fillet gently in butter or oil until cooked through, about 3-4 minutes per side.
- Serve the cooked sole topped with the warm cheese sauce.
Tips & Substitutions
For a richer flavor, consider using half-and-half instead of milk, or add a splash of lemon juice for brightness. If you don't have sherry, white wine can be a great substitute. Make sure to cook the sole gently to avoid overcooking; it should be flaky and tender. For a twist, try adding herbs like dill or parsley to the cheese sauce.
Serving Suggestions
Serve the filet of sole with a side of steamed vegetables or a light salad, such as a Cpk Chopped Bbq Chicken Salad for a contrasting flavor. A simple rice pilaf or mashed potatoes also complements the dish well. For a refreshing finish, pair with a light dessert like Super Easy Fruit Cobbler.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the sole and cheese sauce in a pan over low heat until warmed through, adding a little milk to the cheese sauce if it thickens too much. Avoid microwaving as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Filet Of Sole With Cheese Sauce contains roughly 315 calories, with 9g protein, 49g carbohydrates, and 12g fat. It is an excellent source of dietary fiber (56% of the Daily Value), iron (51% of the Daily Value), and calcium (21% of the Daily Value), and a good source of protein and vitamin C. Note that it is relatively high in sodium, at 1973mg per serving (86% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes, you can substitute the filet of sole with other mild white fish like tilapia or cod. Just ensure the cooking time is adjusted according to the thickness of the fillets, as different fish may require varying cooking times.
What type of cheese works best in the sauce?
A good melting cheese works best for the sauce; options like Gruyère or a mild cheddar will create a creamy texture and flavor. Avoid overly pungent cheeses as they may overpower the delicate taste of the sole.
Can I prepare the cheese sauce ahead of time?
Yes, you can make the cheese sauce in advance. Store it in the refrigerator for up to 2 days. When ready to use, gently reheat it on the stove, adding a splash of milk to restore its creaminess if it thickens too much during storage.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).