Tag Archives: salmon pasta

Creamy salmon and spinach pasta

This is one of our quick, comforting, emergency pasta style meals. You know those days when the family is feeling a bit grumpy, you need to cook whilst amusing/holding/slinging a baby and have “mum I’m hungry” ringing in your ears… well this is what I tend to knock up for dinner. Cue the sound of silence…. save for chew and munch.

Packed full of omega 3’s, heart healthy fat, protein, folate, iron and veggies this meal will fill those hungry tummies with yummy goodness. We aim to eat oily fish once a week, so I am always looking for new ways to incorporate it into our dinners. This one is a BIG HIT.

Dietitian UK: Creamy Salmon and Spinach Pasta 1

Dietitian UK: Creamy Salmon and Spinach Pasta 1

Creamy salmon and spinach pasta
Serves 3
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Total Time
20 min
Total Time
20 min
180 calories
13 g
28 g
9 g
15 g
1 g
213 g
157 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
213g
Servings
3
Amount Per Serving
Calories 180
Calories from Fat 77
% Daily Value *
Total Fat 9g
13%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 28mg
9%
Sodium 157mg
7%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 4g
Protein 15g
Vitamin A
107%
Vitamin C
43%
Calcium
13%
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
  1. 1 tbsp oil
  2. 1 large leek thinly sliced
  3. 100ml semi skimmed milk
  4. 3 x 120g salmon fillets
  5. 1 tsp mixed dried herbs
  6. 100g mushrooms
  7. 1 tbsp gluten free, wheat free flour
  8. 150g spinach
  9. 2 tsp Dijon mustard
  10. Juice of 1/2 lemon
  11. Seasoning to taste
Instructions
  1. Heat the oil in the saucepan, add the leek and cook until softened.
  2. Lower the heat to medium.
  3. Add 100ml milk along with the mixed herbs.
  4. Now add in the salmon fillets and mushrooms.
  5. Pop on a lid and let it poach on a low heat for 10 minutes or until the salmon breaks up and is cooked.
  6. Mix the flour with a little water and add to the pan, mix well and keep stirring the sauce whilst it thickens up.
  7. Now add the mustard, seasoning, lemon juice and spinach. Cook for a few minutes and serve with pasta.
beta
calories
180
fat
9g
protein
15g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/

Creamy Salmon Pasta for non fish lovers!

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.

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Creamy Salmon Pasta
Serves 4
A creamy, omega-3 packed healthy salmon pasta dish packed with vegetables and quick to make.
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Total Time
30 min
Total Time
30 min
565 calories
52 g
91 g
20 g
44 g
7 g
378 g
320 g
7 g
0 g
10 g
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
  1. 2 leeks
  2. 500g mushrooms
  3. 100g sweetcorn
  4. 1 tbsp rapeseed oil
  5. 3 cloves garlic
  6. 400g salmon fillets cut into chunks
  7. 1 tbsp corn flour
  8. 250g quark
  9. 100ml semi skimmed milk
  10. 1 bay leaf
  11. Large pinch dried herbs
  12. 100g soft cheese
  13. Black pepper
  14. 200g pasta
Instructions
  1. Chop the vegetables.
  2. Saute the leeks in the oil, add the mushrooms, sweetcorn and garlic and the salmon fillets.
  3. Mix 1tbsp corn flour into the quark and add into the salmon mix.
  4. 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.
  5. Add the soft cheese and season.
  6. Cook the pasta and stir in the salmon mix.
beta
calories
565
fat
20g
protein
44g
carbs
52g
more
Dietitian UK https://www.dietitianuk.co.uk/