Salmon Pasta with Peas

Salmon Pasta with Peas

As well as being highly nutritious, this is easy to prepare & tastes delicious. At only 500 calories per serve, even if you don't like Salmon, we suggest you try this.

CAL P/SERVE
499
kJ P/SERVE
2090
FAT P/SERVE
13.6g
CARBS P/SERVE
44.1g
PROTEIN P/SERVE
39.3g
SUGAR P/SERVE
14.8g
SODIUM P/SERVE
224g
FAT
%
2.9%
ENERGY RDI%
24%

Salmon is an ideal part of any weight loss diet. Salmon is one of the richest naturally occurring sources of Omega-3 fatty acids which help prevent and improve conditions such as coronary heart disease and high blood pressure.

Ingredients

  • 200g Salmon Fillet Skin and Bone removed
  • 10g Olive Oil
  • 1 Tablespoon fresh Lemon Juice
  • ½ teaspoon lemon zest
  • 1 Onion sliced
  • 2 cloves garlic
  • 200g Bow Tie Pasta
  • 200g Evaporated Milk
  • 1 cup frozen peas
  • 2 tablespoons freshly chopped dill
  • 2 tablespoons freshly chopped parsley
  • 1/3 cup veg stock (can use white wine)
  • Pepper

Method

  1. Preheat oven to 160-170C.  Place salmon fillet on tray with baking paper and bake for 10 mins approx.  Don’t overcook, should only be half cooked. Take out and flake salmon into chunks and set aside.
  2. Cook pasta as per instructions.
  3. On med heat, preheat frypan and add olive oil.  Add onion and cook for approx 5 mins until softened (don’t burn).  Once cooked turn down heat to low and add garlic cooking for another 1 min ensuring you don’t burn the garlic. Add the veg stock (or wine) and deglaze the pan.
  4. Once the stock is bubbling away add evaporated milk, peas, dill parsley lemon and zest then the pasta tossing until all combined.
  5. Season with pepper to taste.

Nutrition Table

Servings: 2 Serving size:457g
Average Serve Average 100g
Energy 2090 kJ 457 kJ
  499 Cal 109 Cal
Protein 39.3 g 8.6 g
Fat, total 13.6 g 3.0 g
- Saturated 3.7 g 0.8 g
Carbohydrate 44.1 g 9.7 g
- Sugars 14.8 g 3.2 g
Sodium 224 mg 49 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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