This Healthy Salmon Pasta recipe makes for a perfect and comforting weeknight meal that can easily be meal prepped. It is super creamy whilst still being lower in calories and higher in protein. It’s super easy to make, delicious, and is ready in just under 30 minutes.
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Why you will love this Healthy Salmon Pasta Dish
- Quick and easy: It is super easy to make and only requires minimal ingredients, and can be made in one pot/pan! It is ready in just 30 minutes.
- Lower in calories and high in protein: This pasta recipe is lower in calories than traditional creamy dishes and is full of nutritional benefits. It is super high protein and is packed full of omega-3’s and healthy fats.
- Delicious: Super creamy and packed full of flavour, this weeknight meal will be on repeat!
Macros for Healthy Salmon Pasta
Per serve (2):
- Please note: if you would like to have more serves to serve more people or for meal prep, just multiply the recipe by how many serves you would like to make
Calories: 514
Carbohydrates: 38.5g
Protein: 35.5g
Fat: 22.5g
More Healthy and Macro Friendly Dinner Recipes
High Protein Pizza (over 40g and less than 500 calories!)
Spicy Peanut Gochujang Noodles with Turkey Mince
Vietnamese Inspired Noodle Bowl with Air fryer Lemongrass Chicken
Single Serve Chilli Prawn Noodles in under 15 minutes
Ingredients & Substitutions for Healthy Salmon Pasta
Fresh Salmon fillets- The star of the show, if you are not a fan of seafood or fish you can replace with chicken breast
High Protein Penne Pasta- Can use normal pasta, penne or spaghetti, however I like to use a higher protein brand to make the dish higher in protein. I use this pasta
Olive Oil- To cook the salmon and aromatics
Onion- an aromatic, gives flavaaaa
Garlic- did you think this was going to be a pasta dish without garlic?
Sun Dried Tomatoes in Oil– Can be omitted however it gives a great twist to this dish, it’s absolutely delicious
Fresh Tomato– Can sub for tinned tomatoes
Tomato Paste– Essential for that tomato/pasta flavour but can omit if using fresh or tinned tomatoes
Light Thickened Cream– Essential for the creaminess, this can be subbed for normal thickened cream
Paprika– Adds great flavour and colour
Salt & Pepper– No way around this one
Baby Spinach– Can be omitted
Storage Tips
Fridge- Store in an airtight container for up to 3 days
Freezer- Cover and store in an airtight container in the freezer for up to 3 months, thaw in fridge overnight and heat in microwave or stovetop
Healthy Salmon Pasta
Ingredients
- 120 g protein penne pasta uncooked/dry
- 150 g Fresh Salmon Fillet Skin on or off
- 5 g olive oil 1 tsp
- 40 g sun-dried tomatoes in oil
- 1 medium tomato roughly diced, can substitute for 1/2 cup canned diced tomato
- 1/2 white onion finely diced
- 1-2 fresh garlic cloves minced
- 1.5 tbsp tomato paste
- 60 ml light thickened cream
- 1 tsp paprika 1/2 to season salmon, 1/2 to season pasta
- salt & pepper to taste
- 1 handful baby spinach
- Fresh or Freeze Dried Parsley To garnish
Instructions
- Cook the pasta according to package directions, just until done to al-dente. Reserve 1/4 cup pasta water. Drain and set aside
- Season salmon with salt, pepper and paprika on both sides (if skinless)
- Heat 1 tsp oil over medium head, add salmon (if there is skin, add it skin down first) and cook for 4-5 minutes, then gently flip and cook for 3-4 minutes more. Set aside
- To the same pan add garlic, onion and sun-dried tomatoes. Cook for a minute then stir in the tomato pasta and freshly diced tomatoes
- Add the cream and stir until nice and incorporated, season with salt, pepper and paprika
- Roughly chop the cooked salmon and add to the sauce, add the cooked pasta and pasta water and stir
- Add the baby spinach and cook until wilted down
- Garnish with fresh parsley or freeze dried parsley flakes and black pepper and enjoy
