Columbus Foodie

We (more like my husband, who has been doing a lot of the cooking lately) made this dish for the Heart of the Matter: Waterlife event, hosted by Ilva of Lucullian Delights. For this event, we were challenged to come up with a dish that uses fish in a heart healthy matter.

According to WebMD, salmon is “a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health.” We prepped it in a manner that is flavorful, yet low-fat.

We decided to go with an Epicurious recipe for Pan-Seared Salmon over Red Cabbage and Onions with Merlot Gastrique. The fish and the gastrique were fantastic, great texture and very flavorful. The red cabbage and onions were a bit on the bland side, but added a lot of bulk and made it a hearty, yet healthy meal. If red cabbage isn’t your thing, it would be tasty paired with a heart healthy low-fat salad.

Pan-Seared Salmon over Red Cabbage and Onions with Merlot Gastrique
from Gourmet Magazine, December 2002

2 tbsp. sugar
4 tbsp. water
2 tbsp. balsamic vinegar
1/4 c. finely chopped shallot (2 oz)
1/2 c. Merlot or other dry red wine
1 c. canned beef broth
1 tsp. cornstarch
4 (5 oz) skinned center-cut pieces of salmon fillet
1 tsp. olive oil

Make sauce:

Bring sugar and 2 tablespoons water to a boil in a 1-quart heavy saucepan, stirring until sugar is dissolved, then boil, swirling pan occasionally, until mixture is a golden caramel, about 5 minutes. Remove from heat and carefully add vinegar, then add shallot and swirl pan over low heat until caramel is dissolved, about 1 minute.

Stir in wine and boil until reduced to about 1/4 cup, about 5 minutes. Add beef broth and boil until reduced to about 1 cup, about 8 minutes. Whisk together cornstarch and remaining 2 tablespoons water, then whisk into sauce and boil, whisking, 1 minute. Season sauce with salt and pepper and keep warm, covered.

Cook salmon:

Pat salmon dry and season with salt and pepper.

Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté salmon, skinned side up, 3 minutes. Turn over and sauté until just cooked through, about 3 minutes more.
Serve salmon on top of red cabbage and onions with sauce spooned over. Each serving (recipe makes 4) contains about 334 calories and 11 grams fat.

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Red Cabbage and Onions

1 teaspoon olive oil
1 1/2 lb red cabbage, cored, cut into 2-inch pieces, and layers separated
1/2 lb red onions, cut into 1-inch pieces and layers separated
2 teaspoons finely chopped fresh thyme
1/2 teaspoon salt
1/4 teaspoon black pepper

Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté cabbage, onions, thyme, salt, and pepper, stirring, 3 minutes. Cover skillet and reduce heat to moderate, then cook, stirring occasionally, until cabbage is tender, about 12 minutes more. Each serving contains about 68 calories and 1 gram fat.