Lemon and Dill Fish with Red Cabbage and Caraway over Mashed Potatoes

Cooking Light
The caraway is left whole in this recipe so that its flavor is gentle. Caraway, dill, and lemon give this complete meal a Scandinavian feel. Any thick cut of a white fish, such as halibut, snapper, or haddock, is a good choice.
4 servings (serving size: 1 fillet, 1 cup potato, and 1 cup cabbage)

Ingredients

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Fish:
1 tablespoon finely chopped fresh dill
1 teaspoon grated lemon rind
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) skinless halibut or other firm white fish fillets
Potatoes:
5 cups cubed red potato (about 1 3/4 pounds)
1/2 cup 2% reduced-fat milk
1/4 cup chopped fresh chives
2 teaspoons prepared horseradish
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cabbage:
1 teaspoon vegetable oil
1/2 cup finely chopped onion
1/2 teaspoon caraway seeds
1 cup shredded peeled Granny Smith apple (about 3/4 pound)
6 cups very thinly sliced red cabbage
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Remaining ingredients:
Cooking spray
1 1/2 tablespoons fresh lemon juice

Preparation

To prepare fish, combine first 4 ingredients, and rub over fish. Cover and chill for 1 hour.

To prepare potatoes, place potatoes in a large saucepan; cover with water. Bring to a boil; cook 12 minutes or until very tender. Drain. Return the potato to pan. Add milk, chives, horseradish, 3/4 teaspoon salt, and 1/2 teaspoon pepper; mash with a potato masher to desired consistency. Keep warm.

To prepare cabbage, heat the oil in a large nonstick skillet over medium-high heat. Add onion and caraway; sauté 3 minutes. Add apple, and sauté 2 minutes. Add cabbage, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cover and cook 5 minutes or just until tender. Keep warm.

Preheat broiler.

Place the fish on a broiler pan coated with cooking spray; broil 10 to 12 minutes or until fish flakes easily when tested with a fork. Drizzle lemon juice over fish. Serve with potatoes and cabbage.

Created date

November 2003

Nutritional Information

Calories 423
Caloriesfromfat 14 %
Fat 6.5 g
Satfat 1.5 g
Monofat 2 g
Polyfat 1.8 g
Protein 42.6 g
Carbohydrate 49 g
Fiber 7.6 g
Cholesterol 58 mg
Iron 3.9 mg
Sodium 875 mg
Calcium 223 mg