Healthy & Creamy Tuscan Salmon Pasta

This Healthy & Creamy Tuscan Salmon Pasta is a delightful dish that balances creaminess with healthy ingredients, making it perfect for any occasion. Whether you’re hosting a dinner party or preparing a quick weeknight meal, this recipe shines with its rich flavors and vibrant colors. The unique twist of using milk instead of cream makes it a guilt-free indulgence you’ll love!

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Why You’ll Love This Recipe

• Quick to Prepare: This dish can be made in just 25 minutes, making it ideal for busy weeknights.
• Nutritious Ingredients: Packed with salmon, spinach, and tomatoes, this pasta is both healthy and satisfying.
• Flavor Explosion: The combination of garlic, parmesan, and sun-dried tomatoes creates an irresistible taste.
• Versatile Dish: Perfect as a main course or paired with a salad for a complete meal.
• No Cream Needed: Enjoy the creamy texture without the extra calories from heavy cream.

Tools and Preparation

To make your cooking experience smooth and enjoyable, having the right tools is essential.

Essential Tools and Equipment

• Nonstick pan
• Cooking spatula
• Measuring cups
• Measuring spoons

Importance of Each Tool

• Nonstick pan: Ensures even cooking without sticking, making cleanup easier.
• Cooking spatula: Ideal for flipping salmon and mixing ingredients gently without breaking them apart.

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 Sauce

• 1 cup 2% milk
• 1 tbsp cornstarch
• 2 tbsp butter
• 1 tsp olive oil
• 2 cloves garlic

For the Vegetables

• 2 cup 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

1. First, pre-heat a nonstick pan on medium heat. This allows for optimal cooking of the salmon.

Step 2: Prepare the Salmon

1. While the pan is heating:
   1. Cut your large 12oz salmon portions in half so it makes 4 servings.
   2. Lightly season each piece with salt and pepper.

Step 3: Cook the Salmon

1. Add olive oil and butter to the heated pan.
2. Once melted, place the salmon portions skin-side down in the pan.
3. Cook for about 4-5 minutes on each side until golden brown and cooked through.

Step 4: Make the Sauce

1. Remove salmon from the pan and set aside.
2. In the same pan, add minced garlic and sauté until fragrant.
3. Add chopped spinach, cherry tomatoes, and sun-dried tomatoes; cook until softened.
4. In a bowl, whisk together milk and cornstarch until smooth; pour into the pan.
5. Stir continuously until sauce thickens slightly; then add parmesan cheese.

Step 5: Combine Everything

1. Return salmon to the pan gently.
2. Toss cooked pasta into the sauce mixture ensuring everything is well-coated.
3. Cook for another minute to meld flavors together.

Enjoy your Healthy & Creamy Tuscan Salmon Pasta, perfect for any dining occasion!

How to Serve Healthy & Creamy Tuscan Salmon Pasta

This Healthy & Creamy Tuscan Salmon Pasta is not only a delightful main dish but also versatile when it comes to serving. You can enhance your dining experience with various accompaniments and presentation styles.

Add a Fresh Salad

• A light green salad with lemon vinaigrette pairs wonderfully, adding freshness to the meal.

Serve with Garlic Bread

• Crispy garlic bread is perfect for scooping up the creamy sauce and adds a satisfying crunch.

Top with Extra Parmesan

• Sprinkling additional parmesan cheese on top elevates the dish’s flavor and richness.

Pair with a Glass of White Wine

• A chilled glass of Sauvignon Blanc complements the flavors beautifully, making it a great choice for dinner parties.

Garnish with Fresh Herbs

• Chopped basil or parsley adds color and enhances the dish’s aroma, making it more appealing.

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How to Perfect Healthy & Creamy Tuscan Salmon Pasta

To achieve the best results with your Healthy & Creamy Tuscan Salmon Pasta, consider these helpful tips.

• Use fresh ingredients: Fresh spinach and tomatoes enhance flavor and nutrition, making your pasta taste even better.
• Adjust seasoning: Taste as you go; feel free to add more salt or pepper based on your preference.
• Cook salmon properly: Ensure the salmon is cooked through but remains moist. Overcooking can lead to dryness.
• Blend your sauce well: Mixing the cornstarch with milk before adding it to the pan prevents clumps and creates a smooth sauce.
• Choose the right pasta: Opt for whole grain or high-protein pasta for added health benefits without sacrificing taste.
• Allow time to sit: Letting the dish rest for a few minutes before serving helps the flavors meld together beautifully.

Best Side Dishes for Healthy & Creamy Tuscan Salmon Pasta

Complementing your Healthy & Creamy Tuscan Salmon Pasta with side dishes can create a well-rounded meal. Here are some fantastic options.

1. Steamed Asparagus: Lightly steamed asparagus adds vibrant color and nutrients, enhancing your plate visually and nutritionally.
2. Roasted Brussels Sprouts: Crispy roasted Brussels sprouts offer a nutty flavor that pairs well with creamy pasta dishes.
3. Quinoa Salad: A refreshing quinoa salad with cucumbers and feta provides a healthy grain option that’s packed with protein.
4. Zucchini Noodles: Spiralized zucchini noodles serve as a low-carb alternative that complements the rich flavors of the salmon pasta.
5. Caprese Salad: This classic Italian salad of fresh mozzarella, tomatoes, and basil is light and refreshing against rich pasta.
6. Garlic Roasted Potatoes: Crispy garlic potatoes make for hearty comfort food that balances out the creamy texture of the pasta.
7. Grilled Vegetables: Seasonal grilled vegetables add smoky flavors that enhance your meal while keeping it healthy.
8. Couscous Pilaf: Flavorful couscous pilaf seasoned with herbs provides an easy-to-make side that rounds out the meal perfectly.

Common Mistakes to Avoid

Avoiding common pitfalls can make your Healthy & Creamy Tuscan Salmon Pasta a delicious success. Here are some mistakes to watch out for:

• Skipping the seasoning: Not seasoning the salmon and pasta can lead to bland flavors. Be sure to season each component well for a tasty dish.
• Overcooking the salmon: Cooking salmon too long can make it dry. Cook until just flaky to keep it juicy and tender.
• Using low-quality ingredients: Cheap ingredients can affect the overall taste. Use fresh vegetables and high-quality salmon for the best results.
• Ignoring pasta cooking times: Overcooking pasta makes it mushy. Follow package instructions to achieve that perfect al dente texture.
• Rushing the sauce: Allowing time for flavors to meld is key. Don’t rush this step; let it simmer a bit longer for a richer taste.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Let the dish cool completely before sealing.

Freezing Healthy & Creamy Tuscan Salmon Pasta

• Freeze in an airtight container or freezer bag for up to 2 months.
• Label containers with dates for easy reference.

Reheating Healthy & Creamy Tuscan Salmon Pasta

• Oven: Preheat to 350°F (175°C) and heat until warm, about 15-20 minutes.
• Microwave: Place in a microwave-safe dish, cover, and heat in 1-minute intervals until hot.
• Stovetop: Add a splash of water or milk, then heat in a skillet over medium heat, stirring frequently.

Frequently Asked Questions

Here are some common questions about making Healthy & Creamy Tuscan Salmon Pasta:

Can I use frozen salmon?

Yes, you can use frozen salmon. Just ensure it’s fully thawed before cooking for even results.

Is this recipe suitable for meal prep?

Absolutely! This dish stores well and is great for meal prepping lunches or dinners.

What type of pasta works best?

While Barilla protein+ pasta is recommended, any pasta shape you prefer will work well in this recipe.

How can I customize this dish?

Feel free to add other vegetables like bell peppers or zucchini for extra nutrition and flavor.

Final Thoughts

This Healthy & Creamy Tuscan Salmon Pasta is not only delicious but also adaptable to your taste preferences. Enjoy its creamy goodness without guilt, and feel free to experiment with different vegetables or herbs. Give it a try—you might discover your new favorite dinner!

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Healthy & Creamy Tuscan Salmon Pasta

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• Author: Tia
• Total Time: 25 minutes
• Yield: Serves 4

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Description

Healthy & Creamy Tuscan Salmon Pasta is a delightful combination of nutrition and comfort. This vibrant dish features tender salmon, fresh spinach, and sun-dried tomatoes enveloped in a creamy sauce made with milk instead of heavy cream, making it a guilt-free indulgence. Ready in just 25 minutes, this recipe is perfect for busy weeknights or elegant dinner parties. With its rich flavors from garlic and parmesan and the nutritional punch from wholesome ingredients, this pasta is sure to impress everyone at the table. Enjoy a satisfying meal that is both comforting and health-conscious.

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Ingredients

Scale 1x2x3x

• 24 oz salmon (cut into 4 portions)
• 1 cup 2% milk
• 1 tbsp cornstarch
• 2 tbsp butter
• 1 tsp olive oil
• 2 cloves garlic (minced)
• 2 cups fresh spinach (chopped)
• 1 cup cherry tomatoes (halved)
• 1/4 cup sun-dried tomatoes
• 1/2 cup fresh grated parmesan cheese
• Salt and black pepper to taste
• Barilla protein+ pasta (serving size)

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Instructions

1. Preheat a nonstick pan over medium heat.
2. Season salmon with salt and pepper; cook skin-side down in olive oil and butter for about 4-5 minutes on each side until golden brown. Remove and set aside.
3. In the same pan, sauté garlic until fragrant, then add spinach, cherry tomatoes, and sun-dried tomatoes; cook until softened.
4. Whisk together milk and cornstarch until smooth; pour into the pan and stir until slightly thickened.
5. Add parmesan cheese, return salmon to the pan gently, then toss with cooked pasta ensuring everything is well-coated.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Main
• Method: Pan-frying
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving
• Calories: 540
• Sugar: 6g
• Sodium: 600mg
• Fat: 23g
• Saturated Fat: 9g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 53g
• Fiber: 5g
• Protein: 35g
• Cholesterol: 90mg