Mediterranean Diet Creamy Salmon Pasta

Indulge in the wholesome flavors of the Mediterranean with this Creamy Salmon Pasta recipe, a nutritious twist on a comfort classic that's perfect for a balanced diet. Featuring tender flaked salmon, whole wheat pasta, and a luscious sauce made with low-fat Greek yogurt, this dish is brimming with heart-healthy ingredients like olive oil, fresh spinach, and cherry tomatoes. Brightened with hints of lemon zest and aromatic oregano, it delivers a vibrant, creamy bite without the guilt. Quick and easy to prepare in just 35 minutes, this recipe is ideal for busy weeknights or a light yet satisfying weekend meal. Garnished with freshly grated Parmesan and fragrant basil, it’s a Mediterranean delight that combines indulgence with mindful eating.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 300 grams whole wheat pasta
• 400 grams salmon fillet
• 2 tablespoons olive oil
• 3 units garlic cloves, minced
• 200 grams cherry tomatoes, halved
• 150 grams fresh spinach
• 1 tablespoon lemon zest
• 100 grams low-fat Greek yogurt
• 0.5 teaspoon crushed red pepper flakes
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 50 grams grated Parmesan cheese
• 10 grams fresh basil, chopped

Directions

Step 1

Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente.

Step 2

While the pasta is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the salmon fillet with salt and black pepper.

Step 3

Place the salmon fillet in the skillet, skin-side down. Cook for 4-5 minutes on each side or until the salmon is cooked through. Remove from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic for about 1 minute until fragrant.

Step 5

Add the cherry tomatoes, and cook for 3-4 minutes until they begin to soften.

Step 6

Stir in the fresh spinach and cook until wilted, about 2 minutes.

Step 7

Flake the cooked salmon and return to the skillet. Add the lemon zest, crushed red pepper flakes, and dried oregano. Stir well to combine.

Step 8

Reduce the heat to low and add the Greek yogurt, stirring gently to create a creamy sauce. Adjust the seasoning with salt and black pepper to taste.

Step 9

Drain the cooked pasta and add it to the skillet. Toss everything together to evenly coat the pasta with the sauce.

Step 10

Serve immediately, garnished with grated Parmesan cheese and chopped fresh basil.

Nutrition Facts

Serving size	(1261.1g)

Amount per serving	% Daily Value*
Calories	2125.6

Total Fat 121.4g	0%
Saturated Fat 33.5g	0%
Polyunsaturated Fat 23.6g
Cholesterol 338mg	0%
Sodium 4557.1mg	0%
Total Carbohydrate 111.8g	0%
Dietary Fiber 22.8g	0%
Total Sugars 19.4g
Protein 152.3g	0%

Vitamin D 2228IU	0%
Calcium 967.0mg	0%
Iron 12.5mg	0%
Potassium 2992.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.8%

Protein: 28.3%

Carbs: 20.8%