Lemon and Dill Fish With Red Cabbage and Caraway over Mashed Pot

Ingredients

• 1 tablespoon finely chopped fresh dill
• 1 teaspoon grated lemon rind
• 14 teaspoon salt
• 14 teaspoon fresh ground black pepper
• 4 (6 ounce) skinless halibut fillets or 4 (6 ounce) other firm white fish fillets
• 5 cups cubed red potatoes (about 1 1/4 pounds)
• 12 cup 2% low-fat milk
• 14 cup chopped fresh chives
• 2 teaspoons prepared horseradish
• 34 teaspoon salt
• 12 teaspoon fresh ground black pepper
• 1 teaspoon vegetable oil
• 12 cup finely chopped onion
• 12 teaspoon caraway seed
• 1 cup shredded peeled granny smith apple (about 3/4 pound)
• 6 cups very thinly sliced red cabbage
• 14 teaspoon salt
• 14 teaspoon fresh ground black pepper
• cooking spray
• 1 12 tablespoons fresh lemon juice

Instructions

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.
20. ); PROTEIN 42.6g; CARB 49g; FIBER 7.6g; CHOL 58 mg; IRON 3.9mg; SODIUM 875mg; CALC 223mg.