Wild Salmon And Roasted Veggie Pasta
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 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 – so 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.
Wild Salmon And Roasted Veggie Penne
Yield: Serves 2
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
- 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
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.
Nutrients per serving: Calories: 570; Total Fat: 16.5g; Saturated Fat: 2.2g; Cholesterol: 72mg; Sodium: 571mg; Carbohydrate: 74.2g; Dietary Fiber: 14.5; Sugars: 13g; Protein: 37.7g