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Local Dover Sole with Cheddar Sauce and Broccoli

4 servings


No Added Sugars

Nutritional Facts Per Serving

31.6 g
4.4 g
0.7 g
Show All Nutrition Facts

Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 257
  • Fat 12 g
    • Saturated   6.8 g
    • + Trans 
  • Cholesterol 108 mg
  • Sodium   270 mg
  • Carbohydrate 4.4 g
    • Fibre   0.7 g
    • Sugars  
  • Protein 31.6 g
    • Vitamin A 15 %
    • Vitamin C 32 %
    • Calcium 14 %
    • Iron 6 %


Preheat the oven to 425 degrees F. Bring a large pot of water to boil. Season the sole with salt and pepper. Roll the fillets up and place in a parchment-lined baking dish. Drizzle with the melted butter. Cover and bake 15 minutes, or until just cooked through.

While this occurs, place the milk and flour in a pot and whisk to combine. Set over medium heat and cook, stirring, until the mixture comes to a gentle simmer and the sauce thickens. Stir in the cheese, salt and pepper; then reserve over low heat.

When the fish is almost done, place the broccoli in the boiling water and cook 2 minutes.

Arrange the fish and broccoli on plates. Spoon the cheese sauce over the fish and serve.

Serving Suggestions

Steamed rice or boiled baby new potatoes, and buttered, cubed turnips and carrots, are vegetables that would pair nicely with this dish.

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