Creamy Farfalle with Salmon and Peas

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

Suggestions


Indulge in the delightful flavors of our Creamy Farfalle with Salmon and Peas, a dish that's not only delicious but also remarkably healthy. With a health score of 88, this recipe stands out as a wholesome option for lunch or dinner. Ready in just 45 minutes, it's perfect for busy weeknights when you still want to impress your family or guests with something special.

The star of the dish is tender, flaky salmon, which is beautifully complemented by the creamy Neufchâtel cheese sauce and fresh dill. The addition of vibrant green peas adds a pop of color and nutrition, making every bite not only satisfying but also beneficial for your health. Each serving contains only 423 calories, allowing you to enjoy a richly flavored meal without guilt.

With a balanced caloric breakdown of proteins, fats, and carbohydrates, this Creamy Farfalle recipe will keep you energized and satisfied. Plus, it's versatile enough to be a main dish or a side, making it an excellent choice for any meal. Whether you’re cooking for yourself or for a crowd, this dish is sure to become a favorite in your culinary repertoire. So gather your ingredients and get ready to delight your taste buds!

Ingredients

  • 1.5 cups percent 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 neufchaåtel 
  • ounces neufchaåtel 

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