Creamy Farfalle with Salmon and Peas

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

Suggestions


Welcome to a delightful culinary experience with our Creamy Farfalle with Salmon and Peas! This dish seamlessly combines the rich flavors of salmon and the sweetness of peas with the delectable creaminess of a homemade sauce, making it a perfect choice for a nutritious lunch or a satisfying main course. With a health score of 88, you can indulge without compromising your wellness goals.

Imagine twirling forkfuls of tender farfalle pasta, bathed in a creamy sauce crafted from 1 percent milk and Neufchâtel cheese—a lighter alternative that doesn’t skimp on flavor. Fresh dill and a hint of lemon add a refreshing twist, perfectly complementing the succulent salmon fillet, which is broiled to flaky perfection. This dish is not only a feast for the taste buds but is also packed with protein, healthy fats, and a vibrant medley of carbohydrates.

At just 423 calories per serving and ready in 45 minutes, it’s ideal for those busy weeknights or for impressing friends at your next gathering. Whether served as a main dish or a side, Creamy Farfalle with Salmon and Peas is sure to become a favorite in your household. Grab your apron, and let's make a meal that’s both delicious and nutritious!

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
  • ounces frangelico 
  • ounces frangelico 

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