Salmon and Italian Pasta

Macros / Serving Size

Protein 50 g | Fat 37 g | Carbs 77 g

% Calories of Macros / Serving Size

Calories 810 | Protein 24 % | Fat 40 % | Carbs 37 %

Nutrients / Serving Size

Fiber 10 g | Sodium 678 mg | Sat. Fat 9 g

Ingredients

• 4 - 4 oz frozen salmon fillets
• 2 tablespoons olive oil
• 1 lime
• 12 oz whole grain pasta (Rotini or Penne)
• 6 oz can of sliced olives
• 1 red onion
• 1 English cucumber
• 10-15 cherry tomatoes
• 1 cup light Italian dressing
• 4 oz preferred cheese

Directions

1. Preheat oven to 400˚
2. Begin by thawing 4 frozen salmon fillets (approximately 4 oz. each) in the package by microwaving on low for 1-2 minutes. Once nearly thawed, drain and discard the liquid. Note: If using thawed/fresh fillets, then begin with step 2.
3. Lightly coat a baking dish with olive oil and place the salmon fillets in the dish.  
4. In a small bowl, mix 2 tbsp. olive oil with the juice and zest of one lime; then, use this mixture to coat the top of each fillet.
5. Lightly season each fillet with a dash of salt and pepper; cover pan with foil; then, begin baking the fish. (Total cooking time will be roughly 15-18 minutes.)
6. Bring a pot of water to a boil and cook 12 oz. of whole grain pasta (Rotini or Penne), according to package directions.
7. While the fish and pasta are cooking, drain and rinse a 6 oz. can of sliced olives; wash and prepare the produce by dicing ½ of a red onion, slicing 1 English cucumber, and cutting 10-15 cherry tomatoes in half.
8. Remove fish from oven and quickly drain the pasta.
9. In a bowl toss the drained pasta with 1 cup of light Italian dressing, the vegetables and the olives; then, mix in about 4 oz. of your favorite cheese, cut into bite sized chunks.
10. Serve by placing one fillet and ¼ of the pasta mixture on each plate. 

Notes

• Sneak an extra serving of vegetables in by using pasta made from veggies.
• 2-3 tbsp. of bottle of lime juice can be used in place of fresh lime.
• Double the pasta salad recipe and serve it at your next pool or office party.
• Try adding additional veggies, like raw asparagus and/or broccoli and using different types of cheese.
• Make a hearty salad by topping a bed of greens with ½ cup of the pasta salad and adding 2 oz. of your favorite cooked lean protein, like grilled chicken breast.
• Nutrition analysis is based on the use of raw sockeye Alaskan salmon with skin, reduced calorie commercial Italian salad dressing, low-sodium Parmesan cheese, and 14 cherry tomatoes.