realistic recipes for a nutritious kitchen

Wild Salmon And Roasted Veggie Pasta

Wild Salmon And Veggie Pasta

Wild Salmon And Veggie Pasta – Clean & Delicious®

Salmon is one of my favorite types of fish AND it’s a power food, so I try to get it into my diet at least once a week.  Since I always try to buy wild salmon and it can be very expensive, I often turn to canned salmon for a more economical way to work some salmon into my diet.

If you’re not sure what to look for when it comes to buying salmon…

be sure to check out my Salmon “101″ video.  I cover the basics about wild vs. farm raised salmon and do my best to simplify the basics of what I think is important to know when it comes to buying/eating salmon.

This meal is very basic – meaning that other than salt, pepper, and olive oil, I didn’t get too creative with the flavors – I basically just let the ingredients speak for themselves (a fundamental key when it comes to time-crunched cooking).

My original plan was to grill the veggies, but my hubby forgot that we were out of propane so I turned to plan B, which was roasting the veggies.  Both grilling and roasting are dry, high heat cooking techniques, so I knew it wouldn’t really make a big difference with the end results (besides… I’m not that picky)

I find when it comes to pasta it is CRAZY EASY for me to eat way more than what a serving is suppose to be, so I decided to cook exactly 4 oz of pasta (two servings) and then bulk the meal up with my leftover salmon and the roasted veggies.  I couldn’t believe how much our bowls grew once we added all the bulk-up ingredients.  This made two HUGE servings, and I can say with no shame that I had no problem cleaning my plate!  If you weren’t feeling super hungry, I’m thinking you could easily stretch this meal into three servings.

So how did I speed this meal up (aka – what was pre-prepped) for my new time-crunched life?

  • Used leftover salmon from Monday nights dinner (Salmon Caesar Salads)
  • Washed all my veggies on Sunday BEFORE I put them away
  • Chopped my veggies this afternoon while Katie took a cat nap

So really all I had to do at dinner time, was pop the veggies into the oven and boil my pasta.  It took about a half hour to get this to the table but half of that time was just waiting for the veggies to finish cooking – technically the active prep/cooking time would only be about fifteen minutes. Not too bad, huh?

As simple as this dish is, my husband – Beng (I’m thinking I should keep things simple and just use his name… I’m always worried that people won’t know who I am talking about, so thats why I say husband) and I both really liked this dish and agreed it would have been just as good (and much lighter) sans the pasta.

The plan for tonights dinner is my Buffalo Chicken Butter Lettuce Cups so I won’t be posting tomorrow since I already have the recipe (plus a video) here on the blog.

Wild Salmon And Roasted Veggie Penne

Yield: Serves 2

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Ingredients:

  • 4 oz of whole wheat penne
  • ½ lb cooked wild salmon, broken into bite size pieces
  • 2 small zucchini
  • 1 Japanese eggplant
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 red onion
  • 1 tbsp of olive oil
  • 2 tsp of garlic powder
  • Salt and pepper to taste

Directions:

Cook pasta according to package.

Cut all the veggies into bite size pieces and then toss with olive oil, garlic powder and salt and pepper.

Spread veggies out on two rimmed baking sheets and roast for about thirty minutes or until the veggies are tender and slightly browned.

Toss the veggies with the pasta and stir in the salmon.  Enjoy!

Makes 2 BIG servings.

Nutritional Analysis

Nutrients per serving: Calories: 570; Total Fat: 16.5g; Saturated Fat: 2.2g; Cholesterol: 72mg; Sodium: 571mg; Carbohydrate: 74.2g; Dietary Fiber: 14.5g; Sugars: 13g; Protein: 37.7g

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7 Responses to “Wild Salmon And Roasted Veggie Pasta”

  1. #
    1
    Karen — July 10, 2009 @ 5:39 am

    This looks awesome, I’ll have to try it soon. Planning ahead really makes such a difference! You are doing so great, I’m really impressed!

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    2
    jeanie — July 10, 2009 @ 8:13 am

    dani,
    what temp do you roast? do you line with foil? i am having a hard time roasting in the oven, b/c veggies get sweaty and sometimes soggy…what am i doing wrong?
    thnx,
    jeanie

  3. #
    3
    Amy — July 10, 2009 @ 10:05 am

    Yum! I think this is going on my menu for next week. Just need to get some canned salmon.

  4. #
    4
    Dani — July 10, 2009 @ 10:33 am

    Karen – Thanks!

    Jeanie – I roasted these veggies at 425 and i do not line my pan with foil (although I just may give that a try). As for soggy veggies, the first two things that pop to mind are: 1. Oven temp. – is your oven getting hot enough? 2. Over crowding the pan – if you over crowd the pan when roasting you’re veggies will end up steaming = soggy! Let me know if this helps… good luck!

    Amy – Enjoy!

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    5
    Jackie @ PhamFatale.com — July 10, 2009 @ 3:53 pm

    Love this dish. Very summery. If salmon is cooked properly, it’s the best way to convince the kids to start eating fish. Like the fact that you give the nutritional value info.

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    6
    snacksgiving — July 19, 2009 @ 11:08 am

    This sure is a winner. Sometimes when I have fish and want a nice filling snack/meal – I bake some potato chips and grill the fish in an electric raclette grill. So easy, and so yummy. I have the recipe here
    http://snacksgiving.blogspot.com/2009/07/fish-and-chips.html

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    7
    Eva — July 26, 2009 @ 4:16 pm

    Made this tonight and it was so great! Didn’t miss the extra pasta and it was definitely plenty for 2 people! Even my husband liked it!

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