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

Yield 4 servings (serving size: 1 fillet, 1 cup potato, and 1 cup cabbage)
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.

Ingredients

  • 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

Nutrition 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

How to Make It

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

  2. 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.

  3. 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.

  4. Preheat broiler.

  5. 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.