Be sure to use fresh salmon and sole in this mousse. Fresh fish must be used; frozen fish will produce too watery a result. Serve warm or cold as an appetizer, a main course or as part of a buffet. Alternatively, the mousse can be baked without the sole in a lightly oiled 7-inch baking dish for 30 to 35 minutes in a pan of hot water.

Source: EatingWell Magazine, Charter Issue 1990


Recipe Summary test

1 hr


Ingredient Checklist


Instructions Checklist
  • Lightly oil a 6-cup ring mold and line it with 8 sole fillets, radiating them out from the center of the pan so their sides touch and their tips hang over the rim of the pan. Set aside.

  • Puree the remaining 2 sole fillets in a food processor. Add egg whites and blend again. Add yogurt, parsley, crumbs, dill, salt, pepper, cayenne and baking soda and blend thoroughly. Place the sole mixture in a large bowl and fold in salmon. Spoon the mixture into the mold and fold the ends of the sole over the mousse to enclose it completely.

  • Preheat the oven to 350 degrees F. Place the mold in a large, shallow pan filled with boiling water to come 2/3 up the sides of the mold. Bake until the top is firm to the touch, 30 to 35 minutes. Remove from oven. Carefully pour out any excess fish juice, then invert mold onto a serving plate. (Blot any excess fish juice with a paper towel.) Garnish with parsley and serve with Yogurt-Dill Remoulade (if using).

Associated Recipes

Nutrition Facts

232 calories; protein 29.8g; carbohydrates 6.1g; dietary fiber 0.3g; sugars 1.7g; fat 9.1g; saturated fat 2.2g; cholesterol 88.1mg; vitamin a iu 186.4IU; vitamin c 3.1mg; folate 38mcg; calcium 80.7mg; iron 0.9mg; magnesium 44.9mg; potassium 468.1mg; sodium 859.5mg; thiamin 0.2mg.

1/2 starch, 4 lean meat