Healthy Recipe: Salmon and Pasta

    My mother’s side of the family is full-blooded Italian, so you can probably guess what we eat at almost every family get-together: spaghetti!  Because of this, I don’t really cook pasta on a regular basis, but the other day I was digging through the cabinet and found a pack of whole wheat rotini and decided to see what I could throw together for a quick lunch. This meal is takes about 20 minutes from start to finish and has that signature light & refreshing taste of summer!

Serves 4

4 oz. whole wheat rotini noodles

1 Tbsp. + 1 tsp. Olive Oil, divided

½ red onion, sliced

4 garlic cloves, minced

½ cup cherry tomatoes, quartered

3 large handfuls of fresh spinach

¾ cup frozen shelled edamame, thawed

1 Tbsp. Red Wine Vinegar

4 salmon filets, 3-4 oz. each

1 Tbsp. Lemon Juice

½ tsp. Italian Seasoning

Black Pepper, as desired

1 cup finely shredded parmesan cheese

    Cook rotini as directed on package in a medium-sized pot. While noodles are cooking, heat a medium skillet over medium heat. Put 1 tsp. Olive oil in pan along with garlic and sliced red onion. Saute until slightly browned (about 3-5 minutes). Add cherry tomatoes, spinach and thawed edamame. Continue to sauté additional 3-5 minutes. By this time the pasta should be done. Drain the pasta in a colander over the sink. Place drained noodles back into the medium-sized pot. Pour vegetable mixture over noodles along with remaining olive oil and 1 Tbsp. Red Wine Vinegar. Set aside. Reheat the same skillet over medium-high heat. Spray with nonstick cooking spray. Place salmon in middle of skillet and sprinkle even amounts of 1 Tbsp. Lemon Juice and ½ tsp. Italian Seasoning. Cook 3 minutes per side, until no longer bright pink. Place equal portions of noodle mixture on each plate, sprinkle on ¼ cup finely shredded parmesan cheese and top with 1 salmon filet for an easy dinner!

    Some people believe that pasta is a severe diet breaker because of the high concentration of carbs, but that simply isn’t true! If abiding by portion sizes, 1 oz. of whole wheat pasta is only 100 calories and a good source of fiber, protein & iron. So, the next time you’re craving a bowl of carbs, choose a moderate amount of a whole-grain variety of pasta, mix it with a few vegetables and add a bit of lean protein for a filling & “comfort food” taste of health.