Salmon-Pasta Toss

Very Healthy
Health score
100%
Salmon-Pasta Toss
25 min.
4
459kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 25 minutes? Look no further than this delightful Salmon-Pasta Toss! Bursting with flavor and packed with nutrients, this dish is perfect for a quick lunch, a satisfying main course, or even a side dish that will impress your guests.

The combination of tender salmon, fresh vegetables, and al dente linguine creates a symphony of textures and tastes that will tantalize your taste buds. With each bite, you'll enjoy the rich, buttery flavor of the salmon paired with the earthy notes of mushrooms and the crispness of asparagus. The addition of garlic and basil elevates the dish, infusing it with aromatic goodness that will have everyone coming back for seconds.

Not only is this recipe a feast for the senses, but it also boasts a remarkable health score of 100! With only 459 calories per serving, you can indulge guilt-free while nourishing your body with high-quality protein, healthy fats, and wholesome carbohydrates. Whether you're a busy professional, a health-conscious individual, or simply someone who loves good food, this Salmon-Pasta Toss is sure to become a staple in your kitchen.

So grab your frying pan and get ready to whip up a meal that’s as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

  • oz pasta uncooked
  • tablespoon olive oil 
  • 12 oz salmon fillet skinless cut into 1-inch pieces
  • cup mushrooms fresh sliced
  • 12  asparagus cut into 1-inch pieces
  • cloves garlic finely chopped
  • 0.3 cup basil dried fresh chopped
  • 12  grape tomatoes 
  • tablespoons spring onion sliced
  • teaspoons cornstarch 
  • cup chicken broth (from 32-oz carton)
  • 0.3 cup parmesan shredded

Equipment

  • frying pan
  • measuring cup

Directions

  1. Cook and drain linguine as directed on package, omitting salt.
  2. Meanwhile, in 12-skillet nonstick, heat oil over medium heat. Cook salmon in oil 4 to 5 minutes, stirring gently and frequently, until salmon flakes easily with fork (salmon may break apart).
  3. Remove from skillet.
  4. Increase heat to medium-high.
  5. Add mushrooms, asparagus and garlic to skillet; cook and stir 2 minutes. Stir in basil, tomatoes and onions; cook and stir 1 minute longer.
  6. In 2-cup glass measuring cup, stir cornstarch into broth.
  7. Add to vegetable mixture. Cook and stir 1 to 2 minutes or until sauce is thickened and bubbly. Stir in salmon.
  8. Serve over linguine.
  9. Sprinkle with cheese.

Nutrition Facts

Calories459kcal
Protein27.82%
Fat23.64%
Carbs48.54%

Properties

Glycemic Index
58.25
Glycemic Load
18.23
Inflammation Score
-9
Nutrition Score
43.157391060954%

Flavonoids

Naringenin
0.35mg
Isorhamnetin
2.74mg
Kaempferol
0.76mg
Myricetin
0.09mg
Quercetin
7.35mg

Nutrients percent of daily need

Calories:459.42kcal
22.97%
Fat:12.34g
18.99%
Saturated Fat:2.87g
17.97%
Carbohydrates:57.03g
19.01%
Net Carbohydrates:47.65g
17.33%
Sugar:4.87g
5.41%
Cholesterol:52.2mg
17.4%
Sodium:375.84mg
16.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.68g
65.35%
Vitamin K:286.02µg
272.4%
Manganese:2.19mg
109.36%
Selenium:72.58µg
103.69%
Iron:16.17mg
89.85%
Vitamin B6:1.11mg
55.5%
Vitamin B3:10.18mg
50.92%
Vitamin B12:2.8µg
46.68%
Calcium:451.98mg
45.2%
Vitamin B2:0.77mg
45.17%
Copper:0.9mg
45.15%
Magnesium:178.71mg
44.68%
Phosphorus:425mg
42.5%
Fiber:9.38g
37.51%
Potassium:1256.93mg
35.91%
Folate:116.4µg
29.1%
Vitamin B1:0.38mg
25.43%
Vitamin B5:2.36mg
23.64%
Zinc:3.11mg
20.72%
Vitamin A:1011.78IU
20.24%
Vitamin E:3.02mg
20.16%
Vitamin C:11.33mg
13.73%