Salmon and Wild Rice–Stuffed Cabbage

by Sandy Todd Webster on Apr 27, 2013

Food for Thought

Recipe for Health

A variety of fresh cabbage is readily available in spring gardens and at farmers’ markets. Here is a creative way to enjoy it and to introduce other ingredients to your family and friends. The faculty at The Culinary Institute of America suggests a delicious heart-healthy and diabetes-friendly variation on a traditional stuffed cabbage roll with this salmon and wild rice recipe.

“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 CIA associate professor and chef Jennifer Stack, RD. “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 that they tempt even non-seafood lovers.”

A good time-saving practice for this recipe is to keep some wild rice and cooked barley frozen in small portions to grab and use as needed. You can also substitute rinsed, canned salmon in place of fresh salmon if you can’t get to a fish market.

1 C water

½ C dried shiitake or porcini mushrooms

¾ t kosher salt

½ C pearled barley

¾ C cooked wild rice

2 t olive oil

12 oz salmon fillet

¼ t freshly ground black pepper, plus more as needed

8 oz sliced fresh shiitake mushrooms

½ C white wine

¾ C chopped green onions

1¼ t dried tarragon

1½ t lemon zest

8 large cabbage leaves, blanched

½ C low-sodium chicken broth

Recipe Key
C = cup | T = tablespoon | t = teaspoon | oz = ounce

Preheat oven to 350 degrees Fahrenheit.

Bring water to a boil and remove from heat. Steep dried mushrooms for 10 minutes. Strain mushrooms, reserving steeping liquid. Chop mushrooms and set aside.

Add enough water to reserved mushroom liquid to make 1 cup.

Add ⅛ teaspoon salt and bring it to a boil. Stir in barley and reduce heat to a 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 until just cooked, about 2 minutes per side. Remove skin from salmon and flake fish into barley mixture. Brown fresh mushrooms in same pan. Remove mushrooms and deglaze pan with ¼ cup wine.

Add skillet liquids and mushrooms to barley mixture. Add green onions, tarragon, lemon zest, remaining ½ teaspoon salt and pepper.

Fill cabbage leaves with barley mixture and roll up leaves tightly (like a burrito). 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 broth is steaming, 20–25 minutes. Makes four servings.

Source: The Diabetes Friendly Kitchen (Wiley 2012), by Jennifer Stack, RD. For more information:

Per Serving: 384 calories, 24 g protein, 24 g carbohydrate, 8 g fiber, 15 g total fat (3 g saturated fat); 326 mg sodium.


The Diabetes Friendly Kitchen (Wiley 2012), by Jennifer Stack, RD.

For more information:

IDEA Fitness Journal , Volume 10, Issue 5

© 2013 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Sandy Todd Webster

Sandy Todd Webster IDEA Author/Presenter

Sandy Todd Webster is Editor in Chief of IDEA's publications, including the award-winning IDEA FITNESS JOURNAL, the health and fitness industry's leading resource for fitness and wellness professional...


Trending Articles

Eight Fascinating Facts About Fascia

Fascia has been enjoying the limelight in the fitness industry as one of the hottest topics in recent conference programming, workshops and ...

Nutrition Strategies for Stress and Pain Management

Stress and pain diminish quality of life for millionsofAmericansandcostbillionsin healthcare expenses and lost wages.

Sample Class: Farmhand Fitness

Several years ago, I attended an IDEA World Fitness Convention™ session led by Michol Dalcourt, director of the Institute of Motion. D...

Breathe to Lose Weight?

When a person loses weight, have you ever wondered where it goes? Scientists at the University of New South Wales in Australia have put toge...

Liver Injury Due to Herbals and Dietary Supplements Is Up

If you regularly take herbals and dietary supplements, it may be time to reevaluate why you take them and what the potential cost to your he...

Cardio and Creative Core

Group fitness participants can’t seem to get enough of creative core and cardiovascular exercises. If you need innovative ideas to cha...

Concurrent Training Can Jeopardize Strength Gains

A lot of people do concurrent training— cardio and strength training within the same session—because it seems to achieve multiple goals at the same time. It’s also a proven fat-burne...

Does Exercise Order Really Matter in Resistance Training?

Research on resistance training design finds that the chief variables include intensity, volume, recovery between sets and exercises, workout frequency, equipment and speed of movement (Simão et al....

Coronary Artery Disease: What Every Fitness Professional Needs to Know

Developing a thorough understanding of coronary artery disease (CAD) can help fitness professionals fight one of the world’s deadliest...

Stress-Fighting Foods

Stress and pain diminish quality of life for millions of Americans and cost billions in healthcare expenses and lost wages.