Cod Mornay

Cod Mornay is a classic baked fish dish featuring tender cod fillets smothered in a rich, creamy Mornay sauce—a Béchamel sauce enriched with cheese. Originating from French cuisine, it typically combines cod, butter, flour, milk, and a blend of cheeses like Gruyère or Cheddar, often baked until bubbly and golden. It's a comforting, elegant meal popular in home cooking and bistros across Europe and beyond.

🍽️ Nutrition at a glance

This dish is high in protein and fat due to the fish and creamy cheese sauce, while being very low in carbohydrates. It provides a good source of omega-3 fatty acids, calcium, and vitamin B12, with a rough calorie count of 400-500 kcal per serving.

Nutrition breakdown

Calories	450 kcal
Protein	35 g
Carbs	8 g
Fat	30 g
Fiber	1 g
Sugar	3 g
Sodium	650 mg
Vitamin B12	4.5 µg
Selenium	40 µg
Phosphorus	350 mg
Calcium	250 mg
Vitamin D	2 µg
Potassium	400 mg
Vitamin A	150 µg
Niacin (B3)	4 mg

Per 1 fillet with sauce (about 250 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Cod Mornay showcases the French technique of sauce-making applied to seafood, turning simple ingredients into a luxurious dish. Nutritionally, it's a standout for delivering high-quality protein and bone-supporting nutrients like calcium and vitamin D in a single, satisfying portion.