Mediterranean Diet Creamy Salmon Pasta
Indulge in the rich, nourishing flavors of Mediterranean Diet Creamy Salmon Pasta—an easy, wholesome dish that’s perfect for weeknight dinners or special occasions. Made with tender whole wheat pasta, succulent salmon fillet, and a creamy Greek yogurt-based sauce infused with vibrant lemon zest, garlic, and oregano, this recipe delivers on both taste and nutrition. Fresh spinach, juicy cherry tomatoes, and a hint of crushed red pepper add color and depth, while Parmesan cheese and fragrant basil elevate each bite to gourmet status. Ready in just 35 minutes, this heart-healthy meal balances simplicity and elegance, making it an ideal choice for anyone seeking a Mediterranean-inspired dinner packed with protein, fiber, and flavor.
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Recipe Information
Ingredients
- 300 grams whole wheat pasta
- 400 grams salmon fillet
- 2 tablespoons olive oil
- 3 units garlic cloves, minced
- 200 grams cherry tomatoes, halved
- 150 grams fresh spinach
- 1 tablespoon lemon zest
- 100 grams low-fat Greek yogurt
- 0.5 teaspoon crushed red pepper flakes
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 50 grams grated Parmesan cheese
- 10 grams fresh basil, chopped
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente.
While the pasta is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the salmon fillet with salt and black pepper.
Place the salmon fillet in the skillet, skin-side down. Cook for 4-5 minutes on each side or until the salmon is cooked through. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic for about 1 minute until fragrant.
Add the cherry tomatoes, and cook for 3-4 minutes until they begin to soften.
Stir in the fresh spinach and cook until wilted, about 2 minutes.
Flake the cooked salmon and return to the skillet. Add the lemon zest, crushed red pepper flakes, and dried oregano. Stir well to combine.
Reduce the heat to low and add the Greek yogurt, stirring gently to create a creamy sauce. Adjust the seasoning with salt and black pepper to taste.
Drain the cooked pasta and add it to the skillet. Toss everything together to evenly coat the pasta with the sauce.
Serve immediately, garnished with grated Parmesan cheese and chopped fresh basil.
Nutrition Facts
Calories |
2126 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 121.4 g | 156% | |
| Saturated Fat | 33.5 g | 168% | |
| Polyunsaturated Fat | 23.6 g | ||
| Cholesterol | 338 mg | 113% | |
| Sodium | 4557 mg | 198% | |
| Total Carbohydrate | 111.8 g | 41% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 19.4 g | ||
| Protein | 152.3 g | 305% | |
| Vitamin D | 55.7 mcg | 278% | |
| Calcium | 967 mg | 74% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2992 mg | 64% | |
*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.
