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Healthy Salmon Pasta


  • Author: Sophia
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

For the Pasta:

  • 8 ounces whole-grain or chickpea pasta (spaghetti, penne, or linguine)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 small shallot, finely diced
  • 1 cup cherry tomatoes, halved
  • 2 cups baby spinach or arugula

For the Salmon:

  • 12 ounces fresh salmon fillets (skinless)
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • Salt and black pepper, to taste

For the Sauce:

  • 1/2 cup plain Greek yogurt (or unsweetened plant-based yogurt for dairy-free)
  • 1/4 cup grated Parmesan cheese (optional for dairy-free)
  • Zest and juice of 1 lemon
  • 1/4 cup low-sodium chicken or vegetable broth
  • 1/4 teaspoon red pepper flakes (optional)

Optional Garnishes:

  • Fresh parsley, chopped
  • Grated Parmesan cheese
  • Lemon wedges

Instructions

Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Reserve 1/2 cup of the pasta water, then drain the pasta and set aside.

Step 2: Season and Cook the Salmon
Pat the salmon fillets dry with paper towels and season with paprika, garlic powder, oregano, salt, and black pepper. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the salmon and cook for 3-4 minutes per side, or until golden and cooked through (internal temperature of 145°F). Remove the salmon from the skillet and set aside.

Step 3: Sauté Vegetables
In the same skillet, heat the remaining tablespoon of olive oil. Add the garlic and shallot, sautéing until fragrant, about 1-2 minutes. Stir in the cherry tomatoes and cook for 3-4 minutes, until softened. Add the baby spinach and cook until wilted, about 2 minutes.

Step 4: Make the Sauce
In a small bowl, whisk together the Greek yogurt, Parmesan cheese (if using), lemon zest, lemon juice, and chicken broth. Add the red pepper flakes if you prefer a bit of heat. Reduce the skillet heat to low and pour in the sauce. Stir gently to combine, adding a splash of reserved pasta water to thin the sauce if needed.

Step 5: Combine Pasta and Sauce
Add the cooked pasta to the skillet, tossing gently to coat it in the sauce. Flake the cooked salmon into bite-sized pieces and add it to the skillet. Stir gently to combine, being careful not to break up the salmon too much.

Step 6: Serve and Garnish
Divide the pasta among plates or bowls. Garnish with fresh parsley, additional Parmesan cheese, and a wedge of lemon. Serve immediately and enjoy!

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes

Nutrition

  • Serving Size: 1 1/2 cups pasta with salmon and sauce
  • Calories: 400
  • Sugar: 3g
  • Fat: 14g
  • Carbohydrates: 35g
  • Fiber: 5g
  • Protein: 30g