AI-generated photo.
Scandinavian · Signature, Christmas · Estonia · Holiday
Roast pork
Also called seapraad
Roast pork (seapraad), a Christmas dish from Estonia.
Pai editors’ mark 5 / 5
Plan, list, and collections
Roast pork is cooked in Christmas as its own plate, not as a copy of a restaurant menu. Roast pork with potato and cabbage. Fennel seed stands in for caraway. It is a Christmas roast, and tenderloin stands in for a larger cut. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
87
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 44%
- Carbs 33%
- Fat 23%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 27.4 g of protein in the serving.
Suits · Low sodium
About 367 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Pork tenderloin131 kcal
- Potato67 kcal
- Olive oil31 kcal
- Green cabbage13 kcal
- Apple8 kcal
- Fennel seed2 kcal
Glycemic load
Estimated glycemic load for this count: 12.4. The bands come from the ingredient table.
Portion
One serving is about 251 kcal. Two portions would be about 502 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 188 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Swap pork tenderloin for the same weight of firm tofu or chickpeas when you want a meatless pot.
The seasoning and the method stay. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 251 kcal | 13% |
| Protein | 27.4 g | 55% |
| Carbohydrate | 20.5 g | 7% |
| Fiber | 3.5 g | 13% |
| Total sugars | 3.7 g | 7% |
| Fat | 6.4 g | 8% |
| Saturated fat | 1.3 g | 7% |
| Cholesterol | 78 mg | 26% |
| Sodium | 367 mg | 16% |
| Potassium | 968 mg | 21% |
| Calcium | 42 mg | 3% |
| Iron | 2 mg | 11% |
| Magnesium | 61 mg | 15% |
| Zinc | 2.7 mg | 25% |
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 36.2 mg | 40% |
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E · estimate | 1.2 mg | 8% |
| Vitamin K | 31 mcg | 26% |
| Thiamin (B1) | 1.3 mg | 107% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin (B3) | 9 mg | 56% |
| Vitamin B6 | 1.3 mg | 75% |
| Folate · estimate | 34 mcg | 9% |
| Vitamin B12 | 0.6 mcg | 25% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Sheet pan
- Scale
- Tongs
- Cooling rack
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Pork tenderloin1 lb480 g
Potato2 potatoes350 g
Green cabbage2 cups180 g
Fennel seed1 tsp2 g
Apple0.5 apple60 g
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Swap pork tenderloin for the same weight of firm tofu or chickpeas when you want a meatless pot.. The seasoning and the method stay.
Method
AI-generated photo.
1Set out a scale and the equipment for Roast pork. Heat to 450°F / 232°C and give it 5 minutes so the surface is actually hot. Weigh pork tenderloin, potato, green cabbage, fennel seed, apple, kosher salt, olive oil. Roast pork is cooked in Christmas as its own plate, not as a copy of a restaurant menu. Roast pork with potato and cabbage. Fennel seed stands in for caraway. It is a Christmas roast, and tenderloin stands in for a larger cut. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Roast pork is cooked in estonia. Also called seapraad. Cut pieces the same size so the center and the edge finish together.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Roast pork, until the edges take a little color. Roast on the middle rack. The top rack browns before the center cooks.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Roast pork at 450°F / 232°C. Start checking at 45 minutes. Roast pork is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was 450°F / 232°C.
Roast 45 min
- 🇪🇪 EstoniaNorthern Europesig-estonia-roast-pork-step-4
Roast pork, step 5
Step 5 · Roast pork
5Check the center of Roast pork, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇪🇪 EstoniaNorthern Europesig-estonia-roast-pork-step-5
Roast pork, step 6
Step 6 · Rest 5 min
6Rest Roast pork for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in estonia, with the sauce or garnish that belongs to it. Film Roast pork in this shot order and no other: a rest under a loose cover; a skewer pulled from the center; a spoon making a path through the sauce; the table set with the garnish in a small bowl. Slate words for the editor: birch, pebble, enamel, trivet, reduce, glaze, vapor, linen, apron, peel.
Rest 5 min
How you know it is done
Roast pork is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was 450°F / 232°C.
If it goes wrong
- Roast pork looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Roast pork turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Roast pork, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Roast pork belongs to Christmas. The method above is the one that makes it recognizable.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Roast pork with potato and cabbage. Fennel seed stands in for caraway. It is a Christmas roast, and tenderloin stands in for a larger cut.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.