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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> Scandinavian >> Swedish

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. To prepare fish, combine first 4 ingredients, and rub over fish. | 2. Cover and chill for 1 hour. | 3. To prepare potatoes, place potatoes in a large saucepan; cover with water. | 4. Bring to a boil; cook 12 minutes or until very tender. | 5. Drain. | 6. Return the potatoes to pan. | 7. Add milk, chives, horseradish, 3/4 teaspoon salt, and 1/2 teaspoon pepper, mash with a potato masher to desired consistency. | 8. Keep warm. | 9. To prepare cabbage, heat the oil in a large nonstick skillet over medium-high heat. | 10. Add onion and caraway; saute 3 minutes. | 11. Add apple and saute 2 minutes. | 12. Add cabbage, 1/4 teaspoon salt, 1/4 teaspoon pepper; cover and cook 5 minutes or just until tender. | 13. Keep warm. | 14. Preheat broiler. | 15. 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. | 16. Drizzle lemon juice over fish. | 17. Serve with potatoes and cabbage. | 18. Serving size: 1 fillet, 1 cup potato, and 1 cup cabbage. | 19. CALORIES 423 (14% from fat); FAT 6.5g (sat 1.5g, mono 2 g, poly 1.8g.); PROTEIN 42.6g; CARB 49g; FIBER 7.6g; CHOL 58 mg; IRON 3.9mg; SODIUM 875mg; CALC 223mg. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
dill	1	tablespoon	chopped	20.13	3.6412	1.0547	0.9596
lemon	1	teaspoon	grated rind	1.2808	0.4116	0.0486	0.0132
salt	1/4	teaspoon		-	-	-	-
black pepper	1/4	teaspoon	ground	1.4432	0.3677	0.0597	0.0187
halibut fillet	4		skinless	1613.8703	0.0	359.0408	9.0667
red potato	5	cups	cubed	525.0	119.25	14.175	1.05
milk	1/2	cup	low-fat	276.0	6.648	2.748	28.608
chive	1/4	cup	chopped	3.6	0.522	0.3924	0.0876
horseradish	2	teaspoons	prepared	4.8	1.129	0.11800000000000001	0.069
salt	3/4	teaspoon		-	-	-	-
black pepper	1/2	teaspoon	ground	1.4432	0.3677	0.0597	0.0187
vegetable oil	1	teaspoon		39.0773	0.0	0.0	4.5333
onion	1/2	cup	chopped	32.0	7.472	0.88	0.08
caraway seed	1/2	teaspoon		3.4965	0.524	0.2076	0.1532
granny smith apple	1	cup	shredded peeled	63.22	14.8349	0.4796	0.2071
red cabbage	6	cups	sliced	165.54	39.3558	7.6362	0.8544
salt	1/4	teaspoon		-	-	-	-
black pepper	1/4	teaspoon	ground	1.4432	0.3677	0.0597	0.0187
cooking spray				-	-	-	-
lemon juice	1 1/2	1/2		5.0325	1.5784	0.0801	0.0549

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.