Salmon and Edamame Pasta Salad

Dairy Free
Very Healthy
Health score
80%
Salmon and Edamame Pasta Salad
45 min.
4
202kcal

Suggestions


Are you looking for a healthy and delicious meal that comes together in just 45 minutes? Look no further than this vibrant Salmon and Edamame Pasta Salad! Packed with nutrients and bursting with flavor, this dish is perfect for a light lunch or a satisfying main course. With a health score of 80, it’s a guilt-free option that doesn’t compromise on taste.

This recipe features tender salmon fillets that are pan-seared to flaky perfection, complemented by the crunchy texture of shelled edamame. The addition of fresh dill and sautéed spinach elevates the salad, providing a refreshing twist that will awaken your taste buds. The bow tie pasta serves as a hearty base, making it a filling yet wholesome meal.

One of the best things about this Salmon and Edamame Pasta Salad is that it’s completely dairy-free, catering to those with dietary restrictions while still delivering a delicious dish. With a balanced caloric breakdown—25% protein, 24% fat, and 51% carbohydrates—it’s not just about flavor; it’s also about fuelling your body with the right nutrients.

Whether served as a side dish at your next gathering or the star of your lunchbox, this colorful salad is sure to impress. Take your taste buds on a delightful journey with this easy-to-make meal that you and your loved ones will crave time and time again!

Ingredients

  • cups baby spinach 
  • 0.3 teaspoon pepper black freshly ground
  • 0.7 cup edamame shelled
  • 1.5 cups farfalle pasta uncooked ( 4 ounces bow tie pasta)
  • 0.3 cup optional: dill fresh chopped
  • teaspoons olive oil 
  • cup onion red finely chopped
  • ounce salmon fillet 
  • 0.5 teaspoon salt 
  • teaspoons dijon mustard 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook pasta in boiling water 5 minutes.
  2. Add edamame; cook 6 minutes or until tender.
  3. Drain and rinse with cold water.
  4. Drain and place in a large bowl.
  5. Heat a nonstick skillet coated with cooking spray over medium-high heat.
  6. Add salmon; cook 7 minutes or until fish flakes easily when tested with a fork, turning once. Coarsely chop salmon.
  7. Add to pasta mixture; toss gently to combine.
  8. Heat oil in pan over medium-high heat.
  9. Add onion; saut 4 minutes or until tender.
  10. Add spinach; cook 2 minutes or just until wilted, stirring frequently.
  11. Add spinach mixture and dill to pasta mixture; toss gently to combine.
  12. Add mustard, salt, and pepper; toss gently to coat.

Nutrition Facts

Calories202kcal
Protein25.33%
Fat23.69%
Carbs50.98%

Properties

Glycemic Index
45
Glycemic Load
7.84
Inflammation Score
-10
Nutrition Score
22.100434738657%

Flavonoids

Apigenin
0.01mg
Luteolin
0.34mg
Isorhamnetin
3.28mg
Kaempferol
3.52mg
Myricetin
0.19mg
Quercetin
11.53mg

Nutrients percent of daily need

Calories:202.39kcal
10.12%
Fat:5.38g
8.28%
Saturated Fat:0.68g
4.24%
Carbohydrates:26.05g
8.68%
Net Carbohydrates:22.36g
8.13%
Sugar:3.22g
3.58%
Cholesterol:15.59mg
5.2%
Sodium:398.52mg
17.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.95g
25.89%
Vitamin K:219.02µg
208.59%
Vitamin A:4462.74IU
89.25%
Selenium:26.92µg
38.46%
Manganese:0.74mg
37.04%
Folate:110.81µg
27.7%
Vitamin C:18.12mg
21.97%
Vitamin B6:0.41mg
20.44%
Potassium:640.84mg
18.31%
Magnesium:63.93mg
15.98%
Iron:2.79mg
15.49%
Vitamin B3:3.06mg
15.29%
Vitamin B12:0.9µg
15.03%
Fiber:3.7g
14.79%
Phosphorus:140.41mg
14.04%
Vitamin B2:0.23mg
13.49%
Copper:0.22mg
10.99%
Vitamin B1:0.15mg
9.94%
Calcium:92.22mg
9.22%
Vitamin E:1.25mg
8.35%
Vitamin B5:0.68mg
6.76%
Zinc:0.87mg
5.77%
Source:My Recipes