Pappardelle With Asparagus and Salmon

Health score
54%
Pappardelle With Asparagus and Salmon
45 min.
4
505kcal

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Ingredients

  • pound asparagus 
  • 0.5 teaspoon pepper black divided
  • tablespoons optional: dill fresh chopped
  • tablespoon mint leaves fresh chopped
  • 0.3 cup green onions sliced
  •  lemon wedges for serving
  • 0.5 cup cup heavy whipping cream sour reduced-fat
  • tablespoon olive oil for mister
  • 0.5 pound pappardelle (wide-ribbon pasta)
  • cups peas frozen thawed
  • 0.8 pound salmon fillet 
  • 0.8 teaspoon salt divided
  •  shallots minced
  • 0.5 cup vegetable broth 

Equipment

  • bowl
  • frying pan
  • pot
  • aluminum foil

Directions

  1. Season salmon with 1/4 teaspoon salt and pepper. Using a mister, spray fish with olive oil.
  2. Heat a pan over medium-high heat; sear fish, flesh side down, for 8 minutes or until nearly cooked through.
  3. Remove to a plate, skin side down, and cover with foil.
  4. Cook pasta; drain, return to pot, keep warm.
  5. Heat oil in pan; saut shallot and asparagus 2 minutes, until beginning to brighten.
  6. Add broth; lower heat to medium, cover, and cook 3 minutes.
  7. Add peas, cover, and cook 2 minutes. Stir in sour cream, onions, mint, and dill; lower heat to simmer.
  8. Add remaining salt and pepper.
  9. Add sauce to pasta; toss.
  10. Remove skin and flake salmon into large chunks; add to pasta and toss gently. Divide among 4 bowls.
  11. Garnish with additional herbs and lemon wedges.

Nutrition Facts

Calories505kcal
Protein25.73%
Fat26.37%
Carbs47.9%

Properties

Glycemic Index
74.96
Glycemic Load
21.25
Inflammation Score
-9
Nutrition Score
38.804348012675%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
4.23mg
Hesperetin
5.15mg
Naringenin
0.1mg
Apigenin
0.07mg
Luteolin
0.5mg
Isorhamnetin
6.55mg
Kaempferol
1.69mg
Myricetin
0.09mg
Quercetin
16.84mg

Nutrients percent of daily need

Calories:504.72kcal
25.24%
Fat:14.98g
23.04%
Saturated Fat:4g
24.98%
Carbohydrates:61.21g
20.4%
Net Carbohydrates:51.79g
18.83%
Sugar:8.71g
9.68%
Cholesterol:104.47mg
34.82%
Sodium:635.35mg
27.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.88g
65.76%
Selenium:80.72µg
115.32%
Vitamin K:81.08µg
77.22%
Vitamin C:47.39mg
57.44%
Vitamin B6:1.09mg
54.61%
Vitamin B3:10.61mg
53.05%
Manganese:1.06mg
52.93%
Vitamin B12:2.99µg
49.83%
Phosphorus:474.8mg
47.48%
Vitamin B1:0.67mg
44.73%
Vitamin B2:0.68mg
39.91%
Folate:156.83µg
39.21%
Fiber:9.42g
37.68%
Copper:0.75mg
37.65%
Vitamin A:1774.38IU
35.49%
Iron:5.67mg
31.5%
Potassium:1097mg
31.34%
Magnesium:105.78mg
26.44%
Vitamin B5:2.38mg
23.84%
Zinc:3.37mg
22.45%
Vitamin E:2.24mg
14.95%
Calcium:132.29mg
13.23%
Vitamin D:0.23µg
1.52%
Source:My Recipes