Rolled Fish in Cheese Sauce

Fillets of sole rolled and baked in seasoned milk, then covered with a Cheddar cheese sauce, sprinkled with paprika and broiled until brown and bubbly. Serves 4.

Gluten-free with swapsKetoLow-carbHigh-proteinNo added sugar

Contains: milk, fish, wheat, soy. Based on the ingredients as written; check package labels, which can change.

From the recipe book of Sandra Mills, a Le Cordon Bleu-trained cook in our family.

Rolled fish fillets baked under a golden Cheddar cheese sauce
  • Prep 20 min
  • Cook 45 min
  • Total 1 hr 5 min
  • Yield Serves 4

Updated

Jump to: Ingredients | Instructions | Tips | Nutrition | Print recipe

Sandra Mills's rolled sole is a comforting fish dinner. The fillets are seasoned, rolled and baked gently in milk seasoned with Worcestershire, then that milk becomes the base of a Cheddar cheese sauce.

A sprinkle of paprika and a few minutes under the broiler make it brown and bubbly.

Ingredients

  • 1 1/2 pounds fillet of sole (8 slices)
  • 1 1/2 cups of milk, seasoned with Worcestershire Sauce, etc.
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 1/4 pound cheddar cheese, melted
  • 3 tablespoons sherry or lemon juice
  • Paprika

To make it gluten-free

  • For the flour, use a gluten-free all-purpose flour blend (for thickening, cornstarch works too).

Also check the labels on the Worcestershire sauce, which can contain wheat. See all our gluten-free recipes.

Flour for this recipeKing Arthur Baking Company makes all-purpose, bread, whole wheat and gluten-free flours.

Shop King Arthur flourGluten-free flour

We may earn a commission if you buy through the links on this page, at no extra cost to you.

Instructions

  1. Roll and bake. Season and roll the fillets. Place them in a buttered baking dish and cover with the seasoned milk. Bake 30 to 40 minutes at 350°F.
  2. Make the sauce. Pour the milk off the fish and reserve it. Melt the butter and blend with the flour. Add the milk slowly and mix. Add the melted cheddar cheese.
  3. Top and broil. Pour over the fish and sprinkle with paprika. Place under the broiler and watch carefully until brown and bubbly. Serves 4.

Nutrition per serving (estimated)

420Calories
10 gCarbohydrates
0 gFiber
10 gNet carbs
41 gProtein
22 gFat

Estimated per serving, based on 4 servings, using USDA FoodData Central values for each ingredient. Net carbs are carbohydrates minus fiber. Optional ingredients, garnishes and anything served on the side are not included, and marinades are counted at about a third because most is discarded. Brands and portion sizes change the numbers.

KetoLow-carbHigh-proteinGluten-free with swapsNo added sugar

Tips

  • Food safety: fish is done at 145°F, when it turns opaque and flakes easily with a fork.
  • The sherry or lemon juice is listed but not placed in Sandra's method; stir it into the cheese sauce.
  • Secure each roll with a toothpick if it will not stay closed.

Having trouble? See rubbery shrimp and sticking fish in our kitchen troubleshooting guide.

Printable: safe cooking temperatures chart (PDF).

Serve it with

Build the whole dinner: sides, sauce and dessert ›

Pairs with: Sauvignon Blanc or Pinot Grigio. Wine pairing guide

More seafood recipes

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