Weight loss Diets for Everyday People

Salmon Pasta with Peas Recipe

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.

As well as being highly nutritious, this recipe is easy to prepare and tastes absolutely delicious. Even if you think you don't like Salmon, we strongly suggest you try this dish.

This recipe is low fat and a good source of protein.

Energy per 100g:

457kJ - 109Cal

Fat per 100g:

3.0g

Healthy Dinner Recipe: Salmon Pasta with Peas Recipe

Recipe Serves:

This Recipe Serves 2.

Recipe 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

Recipe 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.

Recipe Nutrition Panel:

 Servings: 2
 Serving size: 457g
   
 Average Serve   Average 100g

Energy

2090

kJ

457

kJ

 

500

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

Additional Comments:

Add parmesan cheese to give a further kick to the dish.

Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

If you like this recipe, you may also like these healthy recipes:

Fish Chowder Recipe
Salmon Kebabs Recipe
Tuna and Salsa Pinwheels Recipe
Fish and Chips Recipe

Recipes:    Breakfast     Lunch     Dinner     Snack     Entertaining    Accompaniments    Drinks


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