Smoked trout & pea pasta

Very Healthy
Health score
86%
Smoked trout & pea pasta
20 min.
2
474kcal

Suggestions


Looking for a delightful and nutritious dish that comes together in just 20 minutes? Look no further than this Smoked Trout & Pea Pasta! Perfectly suited for lunch, dinner, or as a side dish, this recipe combines the rich, smoky flavor of trout with the sweetness of green peas and the creaminess of Greek yogurt for a well-balanced meal.

Not only is this dish incredibly tasty, but it also packs a health punch, boasting a remarkable health score of 86. With fewer than 500 calories per serving, you can indulge without the guilt. The calorie breakdown shows that it’s not just a delicious choice but a smart one too, with a good balance of protein, healthy fats, and carbohydrates. This makes it a fantastic option for those looking to maintain a healthy lifestyle while satisfying their taste buds.

The best part? This pasta is versatile. It’s an effortless main course when paired with a crisp green salad—an easy way to up your vegetable intake while enjoying a hearty yet healthy dish. So gather your ingredients, grab a frying pan, and let’s make the most of your mealtime with this delicious Smoked Trout & Pea Pasta. Your taste buds will thank you!

Ingredients

  • 175 rotini pasta 
  • 100 peas frozen
  • 125 trout smoked
  • tbsp greek yogurt 0%
  • tsp horseradish 

Equipment

  • frying pan

Directions

  1. Cook the pasta in a large pan of boiling water according to pack instructions, adding the peas for the last 3 mins. Meanwhile, flake the trout and set aside, then mix the yogurt with the horseradish, salt and pepper.
  2. Drain the pasta, then return to the pan and stir in the trout and yogurt, letting the heat of the pasta warm the sauce. Tastes great with a crisp green salad.

Nutrition Facts

Calories474kcal
Protein25.33%
Fat11.16%
Carbs63.51%

Properties

Glycemic Index
60.67
Glycemic Load
28.33
Inflammation Score
-6
Nutrition Score
26.703912677972%

Nutrients percent of daily need

Calories:473.75kcal
23.69%
Fat:5.77g
8.88%
Saturated Fat:1.02g
6.41%
Carbohydrates:73.92g
24.64%
Net Carbohydrates:68.11g
24.77%
Sugar:6.31g
7.01%
Cholesterol:37.38mg
12.46%
Sodium:69.35mg
3.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.48g
58.96%
Selenium:66.44µg
94.92%
Vitamin B12:5.03µg
83.77%
Manganese:1.55mg
77.38%
Phosphorus:404.65mg
40.47%
Vitamin B1:0.44mg
29.06%
Vitamin B3:5.41mg
27.06%
Vitamin C:21.56mg
26.13%
Copper:0.47mg
23.26%
Fiber:5.82g
23.26%
Vitamin B2:0.39mg
22.89%
Magnesium:80.45mg
20.11%
Vitamin B6:0.35mg
17.59%
Vitamin B5:1.72mg
17.21%
Potassium:586.78mg
16.76%
Vitamin D:2.44µg
16.25%
Zinc:2.43mg
16.18%
Iron:2.85mg
15.82%
Folate:60.8µg
15.2%
Vitamin K:12.61µg
12.01%
Calcium:85.53mg
8.55%
Vitamin A:419.13IU
8.38%
Vitamin E:0.29mg
1.93%