Fish Mornay

Fish Mornay is a classic baked dish featuring fish fillets (often white fish like cod or haddock) topped with a rich, creamy Mornay sauce—a béchamel enriched with cheese (typically Gruyère or Cheddar). It's a staple of British and French-inspired home cooking, known for its comforting, golden-brown crust.

🍽️ Nutrition at a glance

This dish is high in protein from the fish and fat from the cheese and butter-based sauce, with minimal carbs unless served with sides like potatoes or rice. A typical serving provides around 400-600 calories, along with calcium, vitamin B12, and omega-3 fatty acids from the fish.

Nutrition breakdown

Calories	450 kcal
Protein	30 g
Carbs	18 g
Fat	28 g
Fiber	1 g
Sugar	4 g
Sodium	650 mg
Calcium	250 mg
Phosphorus	380 mg
Potassium	420 mg
Vitamin B12	2.8 µg
Vitamin D	1.2 µg
Selenium	38 µg
Vitamin A	180 µg RAE
Iron	1.8 mg

Per 1 serving (280 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Fish Mornay reflects the French influence on British cuisine, often appearing in traditional cookbooks and pub menus. Nutritionally, it's a clever way to boost the appeal of fish for picky eaters by masking it with a savory, cheesy sauce, though the high-fat content makes it an occasional indulgence rather than a daily meal.