Healthy & Creamy Tuscan Salmon Pasta

This Healthy & Creamy Tuscan Salmon Pasta is a delightful dish that combines creamy textures with the vibrant flavors of Italy. Perfect for weeknight dinners or special occasions, this pasta recipe stands out because it uses no cream while still delivering a rich taste. With fresh ingredients like spinach and sun-dried tomatoes, you’ll enjoy a delicious meal that’s both nutritious and satisfying.

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Why You’ll Love This Recipe

• Healthy Twist: Enjoy a creamy pasta without the added calories from heavy cream.
• Quick Preparation: With only 25 minutes from prep to plate, it’s perfect for busy nights.
• Rich Flavor: Fresh ingredients like garlic, spinach, and parmesan cheese create a delightful taste.
• Versatile Dish: This recipe works well for dinner parties or casual family meals.
• Nutritious Ingredients: Packed with protein from salmon and vitamins from vegetables, it’s a guilt-free indulgence.

Tools and Preparation

Preparing your Healthy & Creamy Tuscan Salmon Pasta is simple with the right tools. These essential items will help streamline the cooking process and ensure perfect results.

Essential Tools and Equipment

• Nonstick pan
• Cutting board
• Sharp knife
• Measuring cups
• Grater

Importance of Each Tool

• Nonstick pan: Prevents sticking and makes cleanup easy, allowing for flawless cooking.
• Sharp knife: Ensures precise cuts of salmon and vegetables, enhancing presentation and cooking time.
• Grater: Ideal for quickly grating parmesan cheese, adding fresh flavor without extra effort.

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

For the Vegetables

• 2 cloves garlic
• 2 cup spinach (fresh & chopped)
• 1 cup tomatoes (cherry, sliced in half)
• 1/4 cup sun-dried tomatoes

For Seasoning and Topping

• 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. This ensures even cooking of the salmon.

Step 2: Prepare the Salmon Portions

While the pan is heating, cut your large 12oz salmon portions in half so it makes 4 servings. This helps them cook thoroughly and evenly.

Step 3: Sear the Salmon

Once your pan is hot:
1. Add olive oil to coat the bottom.
2. Place the salmon portions in the pan skin-side down.
3. Cook for about 3-4 minutes until golden brown before flipping.

Step 4: Make the Creamy Sauce

After removing salmon from the pan:
1. In the same pan, melt butter over medium heat.
2. Add minced garlic and sauté until fragrant.
3. Pour in milk gradually while whisking in cornstarch until thickened.

Step 5: Combine Ingredients

Add spinach, cherry tomatoes, sun-dried tomatoes, salt, pepper, and parmesan cheese to the sauce:
1. Stir until spinach wilts and everything is combined well.
2. Return cooked salmon to cover with sauce.

Step 6: Serve Over Pasta

Cook pasta as per package instructions:
1. Drain and serve topped with creamy salmon mixture.
2. Garnish with additional parmesan if desired.

Enjoy your Healthy & Creamy Tuscan Salmon Pasta as a nourishing meal that’s full of flavor!

How to Serve Healthy & Creamy Tuscan Salmon Pasta

Serving your Healthy & Creamy Tuscan Salmon Pasta can elevate the meal experience. Presentation and accompaniments play a crucial role in making this dish truly enjoyable.

Elegant Plate Presentation

• Use a large, shallow bowl for an appealing look.
• Garnish with fresh herbs like basil or parsley for a pop of color.

Cheese Topping

• Sprinkle additional freshly grated parmesan cheese on top before serving for added flavor.
• Consider using a blend of cheeses to enhance the richness.

Add Fresh Greens

• Serve with a side of mixed greens salad dressed lightly with olive oil and balsamic vinegar.
• This will complement the creamy pasta without overwhelming it.

Lemon Zest Finish

• Add a sprinkle of lemon zest just before serving for a refreshing citrus note.
• This can brighten the dish and balance the richness of the sauce.

Pair with Wine

• A glass of dry white wine, such as Pinot Grigio or Sauvignon Blanc, pairs perfectly with salmon.
• This enhances the overall dining experience.

Bread Accompaniment

• Serve with warm, crusty ciabatta bread for dipping into the creamy sauce.
• This adds texture and satisfaction to the meal.

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How to Perfect Healthy & Creamy Tuscan Salmon Pasta

Perfecting your Healthy & Creamy Tuscan Salmon Pasta is all about technique and attention to detail. Here are some tips to ensure it’s always delicious.

• Choose fresh ingredients: Using fresh spinach and ripe tomatoes will enhance both flavor and nutrition.
• Cook pasta al dente: Aim for slightly firm pasta; it will absorb flavors better and hold its shape in the dish.
• Don’t overcook salmon: Cook salmon just until it flakes easily to retain moisture and tenderness.
• Adjust seasoning: Taste as you go, adding more salt or pepper according to your preference for a well-balanced flavor.
• Use high-quality cheese: Freshly grated parmesan melts better and offers superior taste compared to pre-grated options.
• Stir gently: When combining ingredients, stir gently to keep salmon pieces intact while mixing everything thoroughly.

Best Side Dishes for Healthy & Creamy Tuscan Salmon Pasta

Pairing side dishes with your Healthy & Creamy Tuscan Salmon Pasta can make your meal complete. Here are some delightful options that complement this dish beautifully.

1. Garlic Bread: A classic choice, garlic bread provides that comforting crunch that goes well with creamy pasta.
2. Steamed Broccoli: Lightly steamed broccoli adds a nutritious green element while balancing out the rich flavors of the pasta.
3. Roasted Asparagus: Roasting asparagus brings out its natural sweetness, making it an elegant side that pairs nicely with salmon.
4. Caprese Salad: Fresh tomatoes, mozzarella, and basil create a refreshing contrast to the creamy texture of the pasta.
5. Quinoa Salad: A light quinoa salad mixed with cucumbers and feta adds protein and fiber, enhancing your meal’s healthiness.
6. Zucchini Noodles: For a low-carb alternative, zucchini noodles can be served alongside or beneath your pasta for added volume without heaviness.
7. Ratatouille: This vegetable medley provides seasonal flavors that complement the Mediterranean aspects of Tuscan cuisine.
8. Couscous Salad: Fluffy couscous mixed with herbs and lemon is light yet filling, making it an ideal companion for any pasta dish.

Common Mistakes to Avoid

When making your Healthy & Creamy Tuscan Salmon Pasta, it’s easy to overlook a few key details. Here are some common mistakes to watch out for:

• Skipping the preheating step: Not preheating your pan can lead to uneven cooking. Always ensure your pan is hot before adding the salmon for the best results.
• Using low-quality ingredients: Poor quality salmon or cheese can affect the flavor. Choose fresh and high-quality ingredients for a delicious end result.
• Overcooking the salmon: Salmon cooks quickly, and overcooking can make it dry. Keep an eye on it and remove it from heat as soon as it’s cooked through.
• Ignoring seasoning: Under-seasoning can dull flavors. Don’t forget to taste as you go and adjust salt and pepper accordingly for balanced flavor.
• Forgetting to reserve pasta water: The starchy pasta water helps thicken the sauce. Always set aside a cup of it before draining your pasta.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keeps well for up to 3 days in the fridge.

Freezing Healthy & Creamy Tuscan Salmon Pasta

• Freeze in individual portions for easy meals later.
• Best consumed within 1 month for optimal flavor.

Reheating Healthy & Creamy Tuscan Salmon Pasta

• Oven: Preheat to 350°F (175°C) and bake until heated through, about 20 minutes.
• Microwave: Heat in short intervals, stirring in between until warm.
• Stovetop: In a pan over low heat, add a splash of milk or water to keep it creamy while reheating.

Frequently Asked Questions

What makes the Healthy & Creamy Tuscan Salmon Pasta healthy?

This dish uses milk instead of cream, along with fresh vegetables like spinach and tomatoes, making it lower in calories while still being rich in flavor.

Can I use other types of fish in this recipe?

Yes, you can substitute salmon with other fish like trout or even chicken if you prefer.

How can I customize Healthy & Creamy Tuscan Salmon Pasta?

Feel free to add more vegetables such as bell peppers or zucchini for extra nutrition. You can also switch up the cheese based on your liking.

Is this recipe suitable for meal prep?

Absolutely! This Healthy & Creamy Tuscan Salmon Pasta stores well, making it perfect for meal prepping during the week.

Final Thoughts

The Healthy & Creamy Tuscan Salmon Pasta is not only delicious but also versatile. You can customize it with different veggies or proteins based on your preferences. Try this recipe today and enjoy a comforting meal that satisfies both your cravings and health goals!

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Healthy & Creamy Tuscan Salmon Pasta

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

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Description

Indulge in the rich flavors of Italy with this Healthy & Creamy Tuscan Salmon Pasta, a delightful dish that combines creamy textures without the guilt. This easy-to-make recipe showcases tender salmon, vibrant spinach, and sun-dried tomatoes, all enveloped in a luscious sauce made from milk instead of heavy cream. In just 25 minutes, you can serve up a nutritious meal perfect for weeknight dinners or special occasions. Each bite is packed with protein and vitamins, making it both satisfying and wholesome. Transform your dinner routine with this flavorful pasta that’s as good for your taste buds as it is for your health.

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Ingredients

Scale 1x2x3x

• 24 oz salmon (cut into 4 portions)
• 1 cup 2% milk
• 1 tbsp cornstarch
• 2 tbsp butter
• 2 cloves garlic
• 2 cups fresh spinach (chopped)
• 1 cup cherry tomatoes (halved)
• 1/4 cup sun-dried tomatoes
• 1/2 cup freshly grated parmesan cheese
• Salt and pepper to taste
• Pasta of choice (e.g., Barilla protein +)

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Instructions

1. Preheat a nonstick pan over medium heat.
2. Cut the salmon into four portions for even cooking.
3. Add olive oil to the hot pan, place the salmon skin-side down, and sear for 3-4 minutes until golden brown.
4. Remove the salmon; melt butter in the same pan, then sauté minced garlic until fragrant.
5. Gradually whisk in milk and cornstarch until thickened.
6. Stir in spinach, cherry tomatoes, sun-dried tomatoes, salt, pepper, and parmesan until combined and spinach wilts.
7. Return salmon to the sauce and coat well.
8. Cook pasta according to package instructions; drain and serve topped with salmon mixture.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Main
• Method: Frying
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving
• Calories: 450
• Sugar: 6g
• Sodium: 600mg
• Fat: 22g
• Saturated Fat: 9g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 38g
• Fiber: 3g
• Protein: 34g
• Cholesterol: 85mg