Low Fat Salmon Pasta Salad
Brighten up your meal prep routine with this refreshing and healthy Low Fat Salmon Pasta Salad! Packed with heart-healthy omega-3s from tender, pan-seared salmon and the wholesome goodness of whole grain pasta, this dish is as nutritious as it is delicious. Crisp cucumber, juicy cherry tomatoes, and vibrant baby spinach add a medley of fresh textures, while a creamy, tangy low-fat yogurt dressing infused with lemon, Dijon mustard, garlic, and dill ties the flavors together. Ready in just 30 minutes, this high-protein, low-fat salad is perfect as a light lunch, a crowd-pleasing picnic dish, or a quick weeknight dinner. Serve it chilled for a refreshing, satisfying meal that’s bursting with flavor and nourishing ingredients!
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Recipe Information
Ingredients
- 250 grams whole grain pasta
- 300 grams salmon fillet
- 1 medium cucumber
- 150 grams cherry tomatoes
- 1 small red onion
- 100 grams baby spinach
- 120 ml low-fat plain yogurt
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon olive oil
- 1 small, minced garlic clove
- 2 tablespoons, chopped fresh dill
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Bring a large pot of salted water to a boil. Cook the whole grain pasta according to package instructions until al dente. Drain and rinse under cold water. Set aside to cool.
While the pasta cooks, preheat a non-stick skillet over medium heat. Rub the salmon fillet with olive oil and season lightly with salt and pepper.
Place the salmon in the skillet and cook for 3-4 minutes per side, or until it flakes easily with a fork. Remove from the skillet and let it rest for 5 minutes, then break it into large chunks with a fork.
Dice the cucumber, halve the cherry tomatoes, finely slice the red onion, and roughly chop the baby spinach. Set aside.
In a small bowl, whisk together the low-fat plain yogurt, lemon juice, Dijon mustard, minced garlic, fresh dill, salt, and black pepper to make the dressing.
In a large salad bowl, combine the cooked pasta, cucumber, cherry tomatoes, red onion, baby spinach, and salmon chunks.
Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.
Serve cold and enjoy your low-fat salmon pasta salad!
Nutrition Facts
Calories |
1481 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.3 g | 97% | |
| Saturated Fat | 16.9 g | 84% | |
| Polyunsaturated Fat | 17.1 g | ||
| Cholesterol | 214 mg | 71% | |
| Sodium | 2376 mg | 103% | |
| Total Carbohydrate | 104.6 g | 38% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 23.3 g | ||
| Protein | 102.6 g | 205% | |
| Vitamin D | 42.7 mcg | 213% | |
| Calcium | 479 mg | 37% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 2937 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
