“I serve the stuffed cabbage rolls with steamed edamame and a tarragon dipping sauce, to make a meal high in protein, fiber, and flavor while low in saturated fat, and without a fishy aftertaste,” says Registered Dietitian and CIA Associate Professor Jennifer Stack. “I designed this recipe for people like me, who are not fond of fish but want the health benefits it provides. These stuffed cabbage rolls look so good and are so tasty, they tempt even non-seafood lovers.”
A good time-saving practice for this recipe and other dishes like this one is to keep some wild rice handy and cooked barley in small portions in the freezer to just grab and use. You can also substitute rinsed, canned salmon in place of fresh salmon if you don’t have the chance to get to a fish market.
The following recipe is from Jennifer Stack’s new book, The CIA’s The Diabetes-Friendly Kitchen (Wiley, 2012).
Salmon and Wild Rice Stuffed Cabbage Rolls
- 1 cup water
- ½ cup dried shiitake or porcini mushrooms
- ¾ teaspoon kosher salt
- ½ cup pearled barley
- ¾ cup cooked wild rice
- 2 teaspoons olive oil
- 12 ounces salmon fillet
- ¼ teaspoon freshly ground black pepper, plus more if desired
- 8 ounces sliced fresh shiitake mushrooms
- ½ cup white wine
- ¾ cup chopped green onions
- ¼ teaspoons dried tarragon
- ½ teaspoons lemon zest
- 8 large cabbage leaves, blanched
- ½ cup low-sodium chicken broth
- Preheat oven to 350°F.
- Bring water to a boil and remove from heat. Steep dried mushrooms for 10 minutes. Strain mushrooms and reserve steeping liquid. Chop mushrooms and set aside.
- Add enough water to reserved mushroom liquid to make 1 cup. Add ⅛ teaspoon of salt and bring it to a boil. Stir in barley and reduce heat to simmer. Cover and cook until barley is soft, about 25 minutes.
- Stir chopped soaked mushrooms into barley. Mix cooked barley with wild rice and set aside.
- Heat olive oil in heavy skillet over medium-high heat. Season salmon fillet with ⅛ teaspoon each of salt and pepper. Sear salmon fillet just until cooked, about 2 minutes per side. Remove skin from salmon if still on and flake fish into barley mixture. Brown fresh mushrooms in same pan. Remove mushrooms and deglaze pan with ¼ cup of wine.
- Add skillet liquids and mushrooms to barley mixture. Add green onions, tarragon, remaining ½ teaspoon salt, pepper, and lemon zest.
- Fill cabbage leaves with barley mixture and roll leaves tightly. Place rolls seam side down in baking dish.
- Bring chicken broth and remaining ¼ cup wine to a boil and pour over cabbage rolls. Cover with foil and bake until cabbage is soft and the broth is steaming, 20 to 25 minutes.
Total fat: 15 g
Saturated fat: 3 g
Carbohydrate: 24 g
Fiber: 8 g
Protein: 24 g
Sodium: 326 mg
Recipe, photo, and video courtesy The Culinary Institute of America. All rights reserved.