Oily fish. We know it’s good for us but it’s not always that easy to get it into a family friendly meal plan. In my house the kids like fish but the husband isn’t as keen. He doesn’t like anything with bones, a head or a tail on. So I have to be a little creative.
This recipe has salmon for the omega 3 content. Research shows this aids cognitive function, reduces inflammation in the body and gives you clever kids! I’ve also put 2 portions of vegetables per person in here and if you serve it with a side salad that would be 3 portions.
It was quick to make, tasty and the sauce can be made ahead of time.
Creamy Salmon Pasta
2014-04-04 14:39:33
Serves 4
A creamy, omega-3 packed healthy salmon pasta dish packed with vegetables and quick to make.
Total Time
30 min
Nutrition Facts
Serving Size
378g
Servings
4
Amount Per Serving
Calories 565
Calories from Fat 181
% Daily Value *
Total Fat 20g
31%
Saturated Fat 7g
35%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 91mg
30%
Sodium 320mg
13%
Total Carbohydrates 52g
17%
Dietary Fiber 4g
16%
Sugars 7g
Protein 44g
Vitamin A
25%
Vitamin C
15%
Calcium
27%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 2 leeks
- 500g mushrooms
- 100g sweetcorn
- 1 tbsp rapeseed oil
- 3 cloves garlic
- 400g salmon fillets cut into chunks
- 1 tbsp corn flour
- 250g quark
- 100ml semi skimmed milk
- 1 bay leaf
- Large pinch dried herbs
- 100g soft cheese
- Black pepper
- 200g pasta
Instructions
- Chop the vegetables.
- Saute the leeks in the oil, add the mushrooms, sweetcorn and garlic and the salmon fillets.
- Mix 1tbsp corn flour into the quark and add into the salmon mix.
- Now stir half the milk and add the bay leaf with dried herbs and allow to gently simmer for 10 minutes. Add more milk if you want a looser sauce.
- Add the soft cheese and season.
- Cook the pasta and stir in the salmon mix.
Dietitian UK https://www.dietitianuk.co.uk/
