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–+ servings

Salmon Spaghetti

Dinner
Want a seriously tasty pasta dish with lots of flavour but still healthy and nutritious? This is a huge winner for anyone who wants a tasty easy fish dish!
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Calories490kcal
Carbs45g
Protein32g
Fats20g
For Exercise Day
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Performance Benefits

This recipe would be suitable for an exercise day as it contains a good source of all three macronutrients.
Health Benefits

We are recommended to consume at least 2 portions of fish per week and one of these should be oily. Salmon is an oily fish and a great source of omega-3 fatty acids as well as protein, Vitamin D and B12.
Expert Tips

Pre-heat your tray in the oven before cooking the salmon. this will prevent sticking and help give a crispy skin!

Equipment

  • Medium pan
  • Medium pot
  • Oven
  • Baking tray

Ingredients

  • 1 Onion (chopped)
  • 6 Mushrooms (chopped)
  • 1 tbsp Tomato puree
  • 6 Sun-dried tomatoes (chopped)
  • 100 g Garden peas
  • 2 tsp Oregano (ground)
  • 2 Salmon fillets
  • 2 clove Garlic (crushed)
  • 1 tbsp Greek yoghurt
  • 1 Red pepper (roasted or fresh, sliced into strips)
  • 50 g Parmigiano Reggiano (or hard cheddar, finely grated)
  • 200 g Pasta (you could also use linguine or spaghetti)
  • 1 pinch Salt
  • Black pepper
4

Instructions

  • Place a pot of water on a medium heat.
  • Cook the salmon fillets with a little olive oil and lemon juice, in a preheated oven at 180°C for 10 minutes.
  • Heat some oil in a medium sized skillet and cook the garlic and onions with some salt and oregano.
  • Next add the mushrooms, garden peas and peppers and cook for 2 minutes.
  • Get the pasta cooking by adding to the hot water and cook for 10-12 minutes.
  • Add in the tomato puree or you can use a small amount of passata and mix well.
  • Remove the salmon from the oven and break into pieces with a fork.
  • When the pasta is almost cooked, strain it and pour it into the pan with the veggies and salmon and mix well.
  • Next add the Greek yoghurt and stir well for 1-2 minutes.
  • You can add the sun dried tomatoes on top of your pasta or mix through.
  • Once all the ingredients are fully combined serve with a little Parmesan.

Notes

Nutrition

Serving: 1ServingCalories: 490kcalCarbohydrates: 45gProtein: 32gFat: 20gSaturated Fat: 5.3gPolyunsaturated Fat: 5.8gMonounsaturated Fat: 6.6gTrans Fat: 0.17gCholesterol: 56mgSodium: 237mgPotassium: 806mgFiber: 7.7gSugar: 8.6gVitamin A: 159ugVitamin C: 62mgCalcium: 238mgIron: 2.8mg
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