Baked Fish with Mornay Sauce

Baked Fish with Mornay Sauce Recipe - A Haitian and Swiss Fusion

Region / culture: Haiti, Switzerland | Preparation time: 20 minutes | Cooking time: 35 minutes | Servings: 4

Introduction

Baked Fish with Mornay Sauce is a classic dish that combines the delicate flavors of poached fish with a rich and creamy cheese sauce. This recipe is perfect for those who appreciate the finesse of French cuisine but are looking for something simple enough to make at home. The combination of tender fish, smooth sauce, and a hint of lemon makes for a dish that's both comforting and sophisticated.

History

The Mornay sauce, a béchamel sauce with cheese, has its roots in French cuisine and dates back to the 19th century. It was named after the Duke of Mornay, although the exact origins are somewhat unclear. This sauce, when paired with fish, transforms a simple baked fish into a luxurious meal, showcasing the elegance of French cooking techniques.

Ingredients

4 fish filets
0.75 cup grated swiss cheese
1 cup white wine
4 tbsp butter or margarine
lime juice (or lemon)
2 beaten egg yolks
white pepper
3 tbsp flour
1 cup cream or 0.5 cup milk and 0.5 cup cream
salt to taste

How to prepare

Place the filet in a baking dish and cover it with white wine. Cover the dish and poach the fish in a 325°F (163°C) oven until it is tender, about 15 – 20 minutes. Be careful not to overcook it.
Once the fish is cooked, remove it from the pan and set it aside, taking care not to break it into pieces.
Save the liquid from the fish.
In a skillet, melt the butter and stir in the flour.
Add the saved fish liquid to the skillet, constantly mixing to avoid lumps.
Reduce the heat and add the cream.
Once the mixture is well blended, add the egg yolks.
Season the mixture to taste with lime juice, salt, and white pepper.
Remove from heat and pour the mixture over the fish, which should be placed in a baking dish.
Sprinkle the top with cheese and return to the oven for 15 minutes or until it is hot and the cheese is browned.
Serve with white rice.

Variations

For a twist on the classic, try using different types of cheese in the Mornay sauce, such as Gruyère or Parmesan. Adding a sprinkle of paprika or cayenne pepper can give the dish a subtle warmth.

Cooking Tips & Tricks

To ensure the fish remains moist and tender, avoid overcooking it during the poaching process. Using fresh fish will also significantly enhance the flavor of the dish. For a smoother sauce, strain it before adding the cheese to remove any lumps. Lastly, grating your own cheese rather than using pre-shredded cheese can improve the melting quality and flavor of the Mornay sauce.

Serving Suggestions

This dish pairs beautifully with a side of white rice or steamed vegetables such as asparagus or green beans. For a lighter option, serve with a fresh green salad.

Cooking Techniques

Poaching the fish in white wine and lemon juice before baking ensures it stays moist and infuses it with flavor. Creating a roux for the Mornay sauce is crucial for achieving the right consistency and richness.

Ingredient Substitutions

If you're looking to make this dish gluten-free, almond flour or another gluten-free flour can replace traditional flour. For a dairy-free version, use almond milk and vegan cheese, though the sauce's texture and taste may vary.

Make Ahead Tips

The Mornay sauce can be prepared a day in advance and refrigerated. When ready to serve, reheat the sauce gently before pouring it over the fish and baking.

Presentation Ideas

Serve the fish on a warm plate and garnish with fresh parsley or dill for a touch of color. A lemon wedge on the side allows guests to add extra citrus flavor if desired.

Pairing Recommendations

A crisp white wine, such as Sauvignon Blanc or Chardonnay, complements the creamy sauce and delicate fish flavors beautifully.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or microwave, being careful not to overcook the fish.

Nutrition Information

Calories per serving

A single serving of Baked Fish with Mornay Sauce contains approximately 350 calories. This makes it a moderately calorie-dense meal, suitable for a main course.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary sources being the flour used in the sauce and any side dishes served with the fish. One serving of Baked Fish with Mornay Sauce contains approximately 10 grams of carbohydrates.

Fats

The Mornay sauce is rich in fats due to the cream, butter, and cheese. A single serving of this dish contains about 22 grams of fat, making it a richer option. Opting for low-fat cream and cheese can reduce the fat content without significantly altering the taste.

Proteins

Fish is an excellent source of high-quality protein. A serving of Baked Fish with Mornay Sauce provides roughly 25 grams of protein, contributing to muscle growth and repair.

Vitamins and minerals

This dish is a good source of vitamins A and D, thanks to the fish, and calcium from the cheese. It also contains phosphorus, which is important for bone health, and selenium, an antioxidant that supports immune function.

Alergens

Common allergens in this recipe include fish, dairy, and eggs. Those with allergies to these ingredients should avoid this dish or find suitable substitutions.

Summary

Overall, Baked Fish with Mornay Sauce is a balanced dish that provides a good mix of proteins, fats, and essential nutrients. While it is richer in fats, choosing lower-fat dairy options can make it a healthier choice.

Summary

Baked Fish with Mornay Sauce is a delightful dish that marries the simplicity of baked fish with the complexity of a classic French sauce. With its rich flavors and elegant presentation, it's sure to impress at any dinner table. Whether you're a seasoned chef or a home cook, this recipe offers a delicious way to explore the nuances of French cuisine.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer day, and I was rummaging through an old box of recipes that I had collected over the years. As I flipped through the yellowed pages and faded ink, my eyes landed on a handwritten card with the words "Baked Fish with Mornay Sauce" scrawled across the top.

I couldn't remember where I had gotten this recipe from, but something about it intrigued me. I had always loved cooking, and the idea of combining tender baked fish with a rich, cheesy sauce sounded absolutely delicious. I knew I had to give it a try.

As I read through the ingredients and instructions, memories started flooding back to me. I remembered the time I spent in France as a young woman, studying at Le Cordon Bleu and learning the art of French cuisine. Could this recipe have come from my time there?

I decided to make the dish for dinner that night, eager to see if it lived up to my expectations. I gathered all the ingredients - fresh white fish, butter, flour, milk, cheese, and a few other key components - and got to work in the kitchen.

The process of making the Mornay sauce was a labor of love. I melted butter in a saucepan, stirred in flour to create a roux, then slowly whisked in warm milk until the sauce thickened and became smooth. I added a generous amount of grated Gruyere cheese, watching as it melted into the sauce and created a creamy, decadent mixture.

While the sauce bubbled away on the stove, I prepared the fish. I seasoned it lightly with salt, pepper, and a squeeze of lemon juice, then placed it in a baking dish and poured the Mornay sauce over the top. I sprinkled a little more cheese on top for good measure, then popped the dish into the oven to bake.

The smell that wafted through the kitchen as the fish cooked was absolutely heavenly. The cheese bubbled and browned, creating a golden crust on top of the fish that made my mouth water in anticipation. I couldn't wait to dig in and taste the fruits of my labor.

When the timer finally dinged, I carefully removed the dish from the oven and set it on the counter to cool. The fish looked perfectly cooked, flaky and tender, with the sauce bubbling and oozing around it in a deliciously creamy blanket.

I served the Baked Fish with Mornay Sauce on a bed of steamed vegetables, garnished with a sprinkle of fresh parsley. The first bite was pure bliss - the fish was perfectly cooked, the sauce rich and cheesy, with just a hint of tanginess from the lemon juice. It was a meal fit for a king.

As I savored each bite, I couldn't help but think back to the moment I had found that old recipe card. It was a reminder of all the places I had been, the people I had met, and the experiences I had lived through. Cooking has always been my passion, my way of expressing myself and connecting with others. And this dish, with its rich flavors and comforting warmth, was a reflection of that love.

I may never know where the recipe for Baked Fish with Mornay Sauce truly came from, but I am grateful for the journey it has taken me on. It has brought me joy, satisfaction, and a sense of fulfillment that I will carry with me always. And for that, I am truly thankful.