Everyday dinners & traybakes · 2 servings

Pork, cabbage & apple pan with crushed potatoes

Name: Pork, cabbage & apple pan with crushed potatoes
Prep time: 10 min
Total time: 30 min
Yield: 2 servings
Ingredients: Pork fillet, lean, raw — 250 g; Potatoes, peeled, raw — 400 g; cabbage — 250 g; apple — 150 g; onion — 80 g; Cream-style mustard — 10 g; olive oil — 10 g

Pan-fried pork fillet with cabbage, apple and cream-style mustard, served with crushed potatoes. A simple 30-minute dinner.

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At a glance

All meals · 10 minutes active preparation · 30 minutes total · meal

Method range: 1–4 servings.

Contains: pork. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1590 kJ
Protein: 35.3 g
Carbs: 39.6 g
Fat: 6.5 g

Iron: 2.6 mg
Calcium: 69.9 mg
Folate: 168.6 µg
Vitamin C: 89.0 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Method

Peel and cut the potato into chunks and boil in a saucepan for 15 minutes, until tender. Drain in a colander and crush roughly with a fork.
Meanwhile, slice the pork fillet into 1 cm medallions. Heat half the olive oil in a large frying pan over medium-high heat and cook the pork for 2–3 minutes each side, until cooked through. Set aside.
Add the rest of the oil, the sliced onion and the shredded cabbage to the pan and cook for 6 minutes, stirring.
Add the sliced apple and cook for 3 minutes more, then stir through the cream-style mustard.
Return the pork to the pan to warm through and serve with the crushed potatoes.

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Nutrition

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1590 kJCooking estimate incomplete	—
	35.3 gCooking estimate incomplete	—
	6.5 gCooking estimate incomplete	—
	8.3 gCooking estimate incomplete	33%AI · reported contribution only
	39.6 gCooking estimate incomplete	—
	70 mgCooking estimate incomplete	7%RDI · reported contribution only
	1 µgCooking estimate incomplete	1%RDI · reported contribution only
	2.6 mgCooking estimate incomplete	14%RDI · reported contribution only
	0.38 µgCooking estimate incomplete	16%RDI · reported contribution only
	169 µgCooking estimate incomplete	42%RDI · reported contribution only
	89.0 mgCooking estimate incomplete	198%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.

MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms

Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.

Calculation assumptions & recipe adaptations

Original October 2026 recipe copy supplied by the owner. Uses cream-style mustard, matching the available AFCD identity, instead of wholegrain mustard. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.

Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Uses cream-style mustard, matching the available AFCD identity, instead of wholegrain mustard. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.

Pork fillet, lean, raw: Weighed edible quantity for the whole two-serving recipe.
Potatoes, peeled, raw: Weighed edible quantity for the whole two-serving recipe.
cabbage: Weighed edible quantity for the whole two-serving recipe.
apple: Weighed edible quantity for the whole two-serving recipe.
onion: Weighed edible quantity for the whole two-serving recipe.
Cream-style mustard: Weighed edible quantity for the whole two-serving recipe. Uses cream-style mustard, matching the available AFCD identity, instead of wholegrain mustard.
olive oil: Weighed edible quantity for the whole two-serving recipe.

AFCD attribution, data & methods

Food matches used for nutrition

Pork fillet, lean, raw: Pork, fillet, lean, raw
Potatoes, peeled, raw: Potato, pale skin, peeled, raw
cabbage: Cabbage, white, raw
apple: Apple, pink lady, unpeeled, raw
onion: Onion, mature, brown skinned, peeled, raw
Cream-style mustard: Mustard, cream style
olive oil: Oil, olive