Healthy & Creamy Tuscan Salmon Pasta

This Healthy & Creamy Tuscan Salmon Pasta is a delightful dish that brings the flavors of Italy right to your kitchen. With its rich, creamy texture and vibrant ingredients, this recipe makes for an excellent weeknight dinner or a special occasion meal. You won’t believe it’s healthy, thanks to our clever substitution for cream. Perfect for family gatherings or a cozy dinner for two, this dish is sure to impress everyone at the table.

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Why You’ll Love This Recipe

• Healthy Delight: Packed with nutrients, this recipe uses fresh ingredients that contribute to a balanced diet.
• Quick Preparation: Ready in just 25 minutes, making it ideal for busy weeknights.
• Flavor Explosion: The combination of garlic, spinach, and sun-dried tomatoes creates an irresistible flavor profile.
• Versatile Dish: Can be served as a main course or paired with a light salad for a complete meal.
• No Cream Needed: Enjoy the creamy texture without the extra calories by using milk and cornstarch instead.

Tools and Preparation

To make this recipe seamlessly, you’ll need a few essential tools. These not only aid in preparation but also ensure optimal cooking results.

Essential Tools and Equipment

• Nonstick pan
• Knife
• Cutting board
• Measuring cups and spoons
• Whisk

Importance of Each Tool

• Nonstick pan: Prevents sticking and allows for easy cleanup while cooking the salmon perfectly.
• Knife: A sharp knife ensures clean cuts when preparing salmon portions and vegetables.
• Whisk: Ideal for mixing milk and cornstarch smoothly without lumps.

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 Seasoning

• 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:
1. Cut your large 12oz salmon portions in half to create 4 servings.
2. Season each portion with salt and pepper as desired.

Step 3: Cook the Salmon

1. Add olive oil and butter to the preheated pan.
2. Once melted, place the salmon portions skin-side down in the pan.
3. Cook for about 4-5 minutes until lightly browned; flip carefully.

Step 4: Make the Sauce

1. In a small bowl, whisk together milk and cornstarch until smooth.
2. Add minced garlic to the pan after turning over salmon; sauté for about 30 seconds.
3. Pour in the milk mixture; stir gently as it begins to thicken.

Step 5: Add Vegetables

1. Stir in chopped spinach and sun-dried tomatoes.
2. Allow to simmer for an additional 3-4 minutes until spinach wilts.

Step 6: Combine with Pasta

1. Cook pasta according to package instructions; drain well.
2. Toss cooked pasta into the sauce mixture along with grated parmesan cheese.
3. Mix thoroughly until all ingredients are coated in sauce.

Enjoy your deliciously healthy & creamy Tuscan salmon pasta! This dish promises satisfaction while keeping health in mind.

How to Serve Healthy & Creamy Tuscan Salmon Pasta

This Healthy & Creamy Tuscan Salmon Pasta is a delightful dish that can be served in various ways to enhance your dining experience. Here are some serving suggestions that will elevate your meal.

On a Bed of Greens

• Serve the pasta on a bed of fresh arugula or spinach for added texture and nutrients.

With a Side Salad

• Pair it with a light salad, such as a Mediterranean salad with cucumbers, olives, and feta cheese for a refreshing contrast.

Topped with Extra Parmesan

• Add extra grated parmesan on top for an additional cheesy flavor that complements the dish beautifully.

Garnished with Fresh Herbs

• Sprinkle fresh basil or parsley over the pasta to add brightness and freshness to each bite.

Accompanied by Garlic Bread

• Serve alongside warm garlic bread to soak up the creamy sauce for a satisfying meal.

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How to Perfect Healthy & Creamy Tuscan Salmon Pasta

To achieve the best results with this Healthy & Creamy Tuscan Salmon Pasta, consider these tips that will enhance both flavor and texture.

• Use Fresh Ingredients: Fresh spinach and tomatoes will provide better flavor than canned versions. Opt for fresh whenever possible.

• Cook Salmon Carefully: Ensure the salmon is cooked just right—flaky and moist. Overcooking can lead to dryness.

• Adjust Seasoning: Taste the sauce as you cook. Feel free to adjust salt and pepper based on your preference.

• Stir Gently: When mixing in the pasta, stir gently to avoid breaking up the salmon into smaller pieces.

Best Side Dishes for Healthy & Creamy Tuscan Salmon Pasta

Completing your meal with a side dish can make it even more enjoyable. Here are some great options that pair well with Healthy & Creamy Tuscan Salmon Pasta.

1. Grilled Asparagus: Lightly seasoned asparagus grilled until tender adds a nice crunch and earthiness.

2. Roasted Vegetables: A mix of seasonal vegetables roasted in olive oil brings out their natural sweetness.

3. Quinoa Salad: A quinoa salad mixed with cherry tomatoes, cucumber, and lemon dressing offers a nutritious boost.

4. Zucchini Noodles: Spiralized zucchini is a low-carb alternative that complements the creamy pasta well.

5. Caprese Skewers: Mozzarella balls, cherry tomatoes, and basil drizzled with balsamic glaze make for an easy finger food option.

6. Cauliflower Rice: This light side adds fiber without overwhelming the main dish’s flavors while keeping it healthy.

Common Mistakes to Avoid

Making Healthy & Creamy Tuscan Salmon Pasta can be simple, but there are common mistakes that can lead to less-than-perfect results. Here are some pitfalls to avoid.

• Skipping the cornstarch: Not using cornstarch can result in a sauce that is too thin. Make sure to mix it with milk before adding to the pan for a creamy texture.
• Overcooking the salmon: Cooking salmon for too long can make it dry and tough. Aim for a tender, flaky texture by cooking it just until it’s opaque.
• Neglecting seasoning: Failing to season properly can lead to bland flavors. Always taste and adjust salt and pepper as needed throughout the cooking process.
• Using low-quality ingredients: Poor-quality salmon or cheese can affect the dish’s overall taste. Opt for fresh ingredients whenever possible for the best results.
• Not chopping vegetables uniformly: Unevenly chopped garlic or spinach may result in inconsistent cooking. Chop your ingredients into similar sizes for even cooking and flavor distribution.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• It will last for up to 3 days in the refrigerator.

Freezing Healthy & Creamy Tuscan Salmon Pasta

• Use freezer-safe containers or bags.
• The pasta can be frozen for up to 2 months.

Reheating Healthy & Creamy Tuscan Salmon Pasta

• Oven: Preheat your oven to 350°F (175°C) and cover with foil; heat until warm.
• Microwave: Place in a microwave-safe bowl, cover, and heat in intervals of 1 minute until heated through.
• Stovetop: Warm in a nonstick pan over medium heat, stirring occasionally until heated evenly.

Frequently Asked Questions

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

Can I use other types of fish?

Yes, you can substitute other fish like trout or tilapia; just adjust cooking times accordingly.

Is this recipe suitable for meal prep?

Absolutely! This dish stores well, making it perfect for meal prep.

Can I add more vegetables?

Definitely! Feel free to include bell peppers, zucchini, or asparagus for additional nutrition.

How do I make this recipe gluten-free?

Use gluten-free pasta in place of regular pasta to make this dish gluten-free.

What is the best way to serve Healthy & Creamy Tuscan Salmon Pasta?

Serve it hot with a sprinkle of extra parmesan cheese and fresh basil on top for an elegant finish.

Final Thoughts

This Healthy & Creamy Tuscan Salmon Pasta is not only delicious but also versatile. You can customize it with your favorite veggies or herbs. Try making this delightful dish tonight; it’s sure to impress everyone at your table!

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Healthy & Creamy Tuscan Salmon Pasta

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

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Description

Indulge in the delightful flavors of Italy with our Healthy & Creamy Tuscan Salmon Pasta. This dish combines tender salmon with a luscious, creamy sauce made without heavy cream, making it a guilt-free choice for your weeknight dinners or special occasions. In just 25 minutes, you can savor a meal that’s not only quick to prepare but also packed with nutrients from fresh spinach and sun-dried tomatoes. Perfectly seasoned and rich in flavor, this pasta will impress your family and friends while keeping your health goals in check.

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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 pepper to taste
• Pasta of choice (Barilla protein+ recommended)

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Instructions

1. Preheat a nonstick pan over medium heat.
2. Cut salmon into four portions and season with salt and pepper.
3. In the preheated pan, melt olive oil and butter; add salmon skin-side down.
4. Cook for about 4-5 minutes, then flip and cook for another few minutes until done.
5. Whisk together milk and cornstarch in a small bowl. Add minced garlic to the pan after flipping the salmon.
6. Pour in the milk mixture once garlic is fragrant, stirring gently until thickened.
7. Stir in spinach and sun-dried tomatoes; simmer for 3-4 minutes until spinach wilts.
8. Cook pasta according to package instructions, drain, then toss with the sauce and grated parmesan.

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

Nutrition

• Serving Size: 1 serving
• Calories: 455
• Sugar: 3g
• Sodium: 410mg
• Fat: 22g
• Saturated Fat: 8g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 37g
• Fiber: 3g
• Protein: 36g
• Cholesterol: 90mg