Healthy & Creamy Tuscan Salmon Pasta
This Healthy & Creamy Tuscan Salmon Pasta is a delightful dish that perfectly balances indulgence and nutrition. Ideal for weeknight dinners or special occasions, this recipe features tender salmon paired with vibrant spinach, juicy tomatoes, and a creamy sauce made without heavy cream. It’s an easy way to enjoy a Mediterranean-inspired meal that the whole family will love.
Why You’ll Love This Recipe
- Healthy Twist: Enjoy all the creamy goodness without the guilt! This recipe uses milk and cornstarch to create a rich sauce that is lower in calories.
- Quick Preparation: With just 10 minutes of prep time and 15 minutes of cooking time, you can whip up this delicious pasta in under 30 minutes.
- Flavor-Packed: The combination of garlic, sun-dried tomatoes, and fresh spinach brings a burst of flavor to every bite.
- Versatile Dish: Perfect as a main course for family dinners or as an impressive dish for guests. It’s sure to please any crowd!
- Nutrient-Rich Ingredients: Packed with protein from salmon and vitamins from spinach, this dish is both satisfying and nutritious.
Tools and Preparation
To make your cooking experience seamless, gather your essential tools beforehand. Having the right equipment can make all the difference in achieving the perfect texture and flavor for your pasta.
Essential Tools and Equipment
- Nonstick pan
- Cutting board
- Chef’s knife
- Measuring cups and spoons
Importance of Each Tool
- Nonstick pan: Ensures easy cooking without sticking, making it easier to flip the salmon.
- Chef’s knife: A sharp knife helps in quickly chopping ingredients like garlic and tomatoes with precision.
Ingredients
This Tuscan Salmon Pasta is so creamy and delicious; you would never believe it is also healthy. We use a special trick so this salmon pasta recipe uses no cream!
For the Salmon
- 24 oz salmon (cut into 4 portions)
For the Creamy Sauce
- 1 cup 2% milk
- 1 tbsp cornstarch
- 2 tbsp butter
- 1 tsp olive oil
- 2 cloves garlic
For the Vegetables
- 2 cups spinach (fresh & chopped)
- 1 cup tomatoes (cherry, sliced in half)
- 1/4 cup sun-dried tomatoes
For Garnishing
- 1/2 cup parmesan cheese (fresh grated)
- 1 tsp salt (pink Himalayan)
- 1/2 tsp black pepper (ground)
For the Pasta
- 1 serving pasta (Barilla protein +)
How to Make Healthy & Creamy Tuscan Salmon Pasta
Step 1: Preheat the Pan
First, pre-heat a nonstick pan on medium heat.
Step 2: Prepare the Salmon
While the pan is heating, cut your large 12oz salmon portions in half so it makes 4 servings.
Step 3: Cook the Salmon
Once your pan is hot:
1. Add olive oil.
2. Place salmon portions skin-side down.
3. Cook for about 5-6 minutes until golden brown, then flip them carefully.
4. Cook for another 5 minutes until cooked through but still moist.
Step 4: Create the Sauce
In the same pan:
1. Add butter and allow it to melt.
2. Add minced garlic; sauté until fragrant.
3. Stir in spinach, cherry tomatoes, and sun-dried tomatoes; cook until spinach wilts.
4. In a bowl, whisk together milk and cornstarch until smooth; add to the pan.
5. Stir continuously until sauce thickens.
Step 5: Combine with Pasta
Add cooked pasta to the sauce mixture:
1. Toss everything together gently.
2. Add grated parmesan cheese, salt, and pepper; stir well to combine.
Serve hot and enjoy your Healthy & Creamy Tuscan Salmon Pasta!
How to Serve Healthy & Creamy Tuscan Salmon Pasta
This Healthy & Creamy Tuscan Salmon Pasta is a delightful dish that’s perfect for any occasion. Serving it creatively can enhance the dining experience and make it even more enjoyable.
Plated with Fresh Herbs
- Garnish with Basil: Add fresh basil leaves on top for a burst of flavor and color.
- Sprinkle Extra Parmesan: A light dusting of freshly grated parmesan can elevate the dish’s richness.
Accompanied by a Salad
- Mixed Greens Salad: A simple salad with mixed greens, cherry tomatoes, and a light vinaigrette pairs beautifully.
- Caesar Salad: A classic Caesar salad adds crunch and pairs well with the creamy pasta.
With Artisan Bread
- Garlic Bread: Serve warm garlic bread on the side to soak up the delicious sauce.
- Focaccia: This flavorful Italian bread complements the dish perfectly and can be served warm.
Paired with Wine
- Chardonnay: A chilled glass of Chardonnay enhances the flavors of the salmon and creaminess of the pasta.
- Pinot Grigio: This light white wine is another excellent choice that balances the richness of the meal.
How to Perfect Healthy & Creamy Tuscan Salmon Pasta
To make your Healthy & Creamy Tuscan Salmon Pasta even better, consider these handy tips for perfection.
- Use Fresh Ingredients: Fresh spinach and tomatoes will enhance flavor and texture compared to canned options.
- Master Cooking Time: Ensure not to overcook your salmon; it should be flaky but still moist when done.
- Adjust Seasoning: Taste as you cook! Adjust salt and pepper according to your preference for the best flavor.
- Choose Quality Pasta: Using high-quality pasta, like Barilla protein+, contributes to a satisfying texture and taste in every bite.
Best Side Dishes for Healthy & Creamy Tuscan Salmon Pasta
Pairing side dishes with your Healthy & Creamy Tuscan Salmon Pasta can create a well-rounded meal. Here are some great options:
- Steamed Broccoli: Lightly steamed broccoli adds nutrients and a pop of color.
- Roasted Asparagus: Tossed in olive oil and roasted until tender, asparagus complements the dish’s richness.
- Quinoa Salad: A refreshing quinoa salad with cucumbers and lemon dressing provides a healthy contrast.
- Zucchini Noodles: Spiralized zucchini noodles offer a low-carb side that matches well with creamy pasta.
- Bruschetta: Toasted bread topped with diced tomatoes, garlic, and basil makes a flavorful appetizer.
- Grilled Vegetables: Seasonal grilled vegetables add smoky flavors that work nicely alongside salmon.
Common Mistakes to Avoid
Avoiding common mistakes can elevate your Healthy & Creamy Tuscan Salmon Pasta from good to great. Here are some pitfalls to watch for:
- Overcooking the Salmon: This can lead to dry fish. Cook until just opaque and flakey for the best texture.
- Skipping Fresh Ingredients: Using canned or frozen spinach and tomatoes can compromise flavor. Fresh ingredients enhance the dish’s overall taste.
- Neglecting Seasoning: Failing to season properly can result in bland pasta. Always taste and adjust salt and pepper before serving.
- Using Low-Quality Cheese: Cheap parmesan can alter the dish’s creaminess and flavor profile. Opt for fresh, high-quality parmesan for the best results.
- Pasta Cooking Mistakes: Undercooking or overcooking pasta affects texture. Follow package instructions for al dente perfection.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container.
- Keeps well for up to 3 days.
Freezing Healthy & Creamy Tuscan Salmon Pasta
- Use freezer-safe containers for storage.
- Can be frozen for up to 2 months.
Reheating Healthy & Creamy Tuscan Salmon Pasta
- Oven: Preheat to 350°F (175°C) and cover with foil. Bake until heated through.
- Microwave: Heat in 30-second intervals, stirring in between, until warm.
- Stovetop: Warm over medium heat in a pan, adding a splash of milk if needed.
Frequently Asked Questions
Here are some common questions people have about making Healthy & Creamy Tuscan Salmon Pasta.
How do I make Healthy & Creamy Tuscan Salmon Pasta gluten-free?
You can use gluten-free pasta instead of regular pasta. This substitution keeps the dish healthy while catering to dietary needs.
Can I substitute other vegetables in this recipe?
Yes! Feel free to add bell peppers, mushrooms, or zucchini for added nutrition and flavor variation.
Is this Healthy & Creamy Tuscan Salmon Pasta suitable for meal prep?
Absolutely! It’s perfect for meal prepping as it stores well and reheats easily without losing flavor.
What kind of salmon should I use?
Fresh salmon is ideal, but you can also use canned salmon if you’re in a pinch. Just ensure it’s boneless and skinless.
Final Thoughts
This Healthy & Creamy Tuscan Salmon Pasta is not only delicious but also versatile enough for different tastes and preferences. Feel free to customize it by adding your favorite vegetables or using different types of cheese. We encourage you to try this delightful recipe; it’s sure to become a staple in your kitchen!
Healthy & Creamy Tuscan Salmon Pasta
- Total Time: 25 minutes
- Yield: Serves 4
Description
Healthy & Creamy Tuscan Salmon Pasta is a deliciously satisfying dish that brings together tender salmon, fresh spinach, and juicy tomatoes in a light yet creamy sauce without heavy cream. This Mediterranean-inspired meal is perfect for busy weeknights or special gatherings, striking the ideal balance between indulgence and nutrition. With its quick preparation time and vibrant flavors, this salmon pasta will soon become a family favorite.
Ingredients
- 24 oz salmon (cut into 4 portions)
- 1 cup 2% milk
- 1 tbsp cornstarch
- 2 tbsp butter
- 2 cloves garlic (minced)
- 2 cups fresh spinach (chopped)
- 1 cup cherry tomatoes (halved)
- 1/4 cup sun-dried tomatoes
- 1 serving of Barilla protein+ pasta
- Fresh grated parmesan cheese for garnishing
Instructions
- Preheat a nonstick pan over medium heat.
- Cut the salmon into four portions and season.
- Add olive oil to the hot pan, place salmon skin-side down, and cook for about 5-6 minutes until golden brown. Flip and cook another 5 minutes until cooked through.
- In the same pan, melt butter; add garlic and sauté until fragrant. Stir in spinach, cherry tomatoes, and sun-dried tomatoes until spinach wilts.
- Whisk together milk and cornstarch until smooth; add to the pan and stir until thickened.
- Combine cooked pasta with the sauce mixture, adding grated parmesan cheese, salt, and pepper to taste.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 490
- Sugar: 4g
- Sodium: 720mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 75mg
