Creamy Salmon Mega Mix
LunchThis salmon pasta is very simple to make, tastes great and is nutrient-packed. The fresh taste of dill and lemon work very well with the salmon.
Calories597kcal
Carbs69g
Protein35g
Fats20g
For Intensive ExercisePerformance Benefits
Perfect recovery meal due to its high carbohydrate and protein content. Carbohydrates help replenish our glycogen stores after exercise and protein is used to help our muscles recover and repair.
Health Benefits
Omega-3 fats found in some oily fish (e.g. salmon, mackerel and sardines), nuts, seeds and plants have been found to lower LDL cholesterol as well as helping to reduce inflammation. We are recommended to consume at least 2 portions of fish per week and one of these should be oily.
Expert Tips
Why not make an extra portion to have the following day?!
Equipment
- Oven
- Baking tray
- Non-stick pan
Ingredients
- 2 Salmon fillet (approx. 200g per fillet)
- 1 tbsp Lemon
- 1 tsp dill (fresh or ground, optional)
- 1 tbsp Olive oil
- 1 Onion (chopped)
- 2 cloves Garlic (crushed)
- ½ tsp Basil
- ½ tsp Oregano
- ½ tsp Chilli powder
- 1 pinch Salt
- Pepper
- 1 Pepper
- 10 Mushrooms
- 1 Courgette
- 1 Tin of tomatoes (chopped)
- 2 tbsp 0% Fat Greek Yoghurt
- 280 g Pasta (uncooked weight)
Servings
Instructions
- Preheat the oven to 180℃. Coat the salmon with some oil, lemon and dill.
- Bake for 10-12 minutes.
- Heat some oil on a large pan.
- Fry the onions and garlic with a pinch of salt.
- Chop up the vegetables and add them in along with the herbs and spices.
- Bring a pot of water to the boil and cook the pasta for 10 minutes. Strain before setting aside.
- When the vegetables and salmon are cooked, add the salmon and chopped tomatoes to the pan. Break the salmon up through the mix.
- Stir in the greek yoghurt.
- Empty the pasta into the pan and mix well to fully coat it in the sauce.
Notes
Nutrition
Calories: 597kcalCarbohydrates: 69gProtein: 35gFat: 20gSaturated Fat: 3.5gPolyunsaturated Fat: 5.1gMonounsaturated Fat: 8.5gCholesterol: 67mgSodium: 81mgPotassium: 1250mgFiber: 8.4gSugar: 11.5gVitamin A: 182ugVitamin C: 76mgCalcium: 110mgIron: 3.2mg
Tried this recipe?Let us know how it was!
