Creamy Farfalle with Salmon and Peas

Very Healthy
Health score
88%
Creamy Farfalle with Salmon and Peas
45 min.
4
423kcal

Suggestions


Indulge in a delightful culinary experience with our Creamy Farfalle with Salmon and Peas, a dish that perfectly balances health and flavor. This recipe is not only very healthy, boasting an impressive health score of 88, but it also offers a satisfying meal that can be enjoyed as a main course or a side dish. With just 423 calories per serving, you can relish every bite without the guilt.

Imagine the rich, creamy sauce enveloping perfectly cooked farfalle pasta, complemented by tender pieces of salmon and vibrant green peas. The addition of fresh dill and a hint of lemon zest elevates this dish, bringing a refreshing brightness that will tantalize your taste buds. Whether you're preparing a cozy lunch or a dinner that impresses, this recipe is sure to please everyone at the table.

Ready in just 45 minutes, this dish is perfect for busy weeknights or leisurely weekends. The combination of protein from the salmon and the wholesome goodness of peas makes it a nutritious choice for any meal. So, gather your ingredients and get ready to create a deliciously creamy pasta dish that will leave you and your loved ones craving more!

Ingredients

  • 1.5 cups milk divided
  • 0.3 teaspoon pepper black divided
  • ounces farfalle pasta 
  • tablespoons flour all-purpose
  • tablespoons optional: dill fresh divided chopped
  • tablespoon juice of lemon fresh
  • teaspoon lemon zest grated
  • 1.5 cups peas frozen
  • pound salmon fillet skinless
  • 0.8 teaspoon salt divided

Equipment

  • baking sheet
  • sauce pan
  • whisk
  • broiler

Directions

  1. Heat broiler to low. Coat a baking sheet with cooking spray. Season salmon with 1/2 teaspoon salt and 1/8 teaspoon pepper. Broil until cooked through, 5 minutes per side.
  2. Let cool; cut salmon into bite-size pieces. Cook pasta as directed on package; add peas 3 minutes before end of cooking time; drain.
  3. Whisk 1/4 cup milk and flour in a small saucepan until smooth; whisk in remaining 1 1/4 cups milk, remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Cook over medium heat, whisking, until as thick as heavy cream, 10 minutes.
  4. Remove from heat; add Neufchaåtel and 1 tbsp dill; whisk until cheese melts. Toss pasta and peas with sauce and salmon; drizzle with juice.
  5. Garnish with zest and remaining 1 tablespoon dill.
  6. Self

Nutrition Facts

Calories423kcal
Protein33.38%
Fat19.45%
Carbs47.17%

Properties

Glycemic Index
52.08
Glycemic Load
17.98
Inflammation Score
-7
Nutrition Score
29.81999975702%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Isorhamnetin
0.09mg
Kaempferol
0.03mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:422.82kcal
21.14%
Fat:8.96g
13.79%
Saturated Fat:1.78g
11.15%
Carbohydrates:48.9g
16.3%
Net Carbohydrates:44.19g
16.07%
Sugar:8.74g
9.71%
Cholesterol:66.79mg
22.26%
Sodium:526.03mg
22.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.6g
69.21%
Selenium:73.02µg
104.32%
Vitamin B12:4.15µg
69.1%
Vitamin B6:1.14mg
56.94%
Vitamin B3:11.21mg
56.07%
Phosphorus:463.81mg
46.38%
Vitamin B2:0.68mg
40.1%
Vitamin B1:0.54mg
35.68%
Manganese:0.69mg
34.6%
Vitamin C:24.02mg
29.11%
Potassium:937.78mg
26.79%
Copper:0.51mg
25.72%
Vitamin B5:2.48mg
24.8%
Magnesium:85.86mg
21.46%
Folate:84.55µg
21.14%
Fiber:4.71g
18.85%
Zinc:2.43mg
16.18%
Calcium:150.62mg
15.06%
Iron:2.56mg
14.2%
Vitamin K:13.84µg
13.18%
Vitamin A:651.38IU
13.03%
Vitamin D:0.97µg
6.49%
Source:Epicurious