This dish is the perfect combination of freshness and nutrition. Salmon provides essential omega-3 fatty acids for cardiovascular health, while seasonal vegetables deliver an explosion of color, fiber, and antioxidants. By using whole wheat pasta, we ensure a sustained release of energy, making this recipe an ideal choice for both an active lunch and a light, balanced dinner. It is a quick, elegant recipe full of Mediterranean nuances.
Estimated time: 25 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
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320g whole wheat pasta (spaghetti or spirals)
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300g fresh salmon loin, diced
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1 medium zucchini
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2 carrots
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1 small red bell pepper
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2 cloves of garlic
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4 tablespoons extra virgin olive oil (EVOO)
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A few fresh dill or basil leaves
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1 pinch of Bonsalt
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Freshly ground black pepper to taste
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical sheet for our products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Proteins | 24.5g | Muscle mass maintenance (Salmon) |
| Healthy Fats | 18.2g | Omega-3 and monounsaturated fats (EVOO) | |
| Carbohydrates | 45.0g | Complex slow-release energy | |
| Key Minerals | Potassium (Bonsalt) | 480.0mg | Fluid balance and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Cardiovascular protection and blood pressure control | |
| Vitamins and Others | Dietary Fiber | 7.5g | Digestive health and prolonged satiety |
| Total Calories | 442.0 kcal | Balanced energy contribution |
Professional Step-by-Step Preparation
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Cooking the pasta: Bring plenty of water to a boil in a large pot. When it comes to a boil, add the whole wheat pasta and cook according to the package instructions until al dente. Drain and reserve a little of the cooking water.
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Preparing the vegetables: While the pasta cooks, wash and cut the zucchini, carrots, and bell pepper into thin sticks (julienne) or small cubes. Slice the garlic cloves.
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Sautéing the vegetables: In a large skillet or wok, heat the extra virgin olive oil over medium heat. Add the garlic and, before it browns, add the carrots and bell pepper. Sauté for 5 minutes. Add the zucchini and continue cooking for another 3-4 minutes so the vegetables stay tender but crisp.
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Adding the salmon: Increase the heat slightly and add the salmon cubes to the skillet. Cook for 2 or 3 minutes, stirring carefully so the salmon browns on the outside but stays juicy on the inside.
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Final combining: Add the drained pasta to the skillet with the vegetables and salmon. Add a splash of the reserved cooking water to bind the flavors.
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Seasoning technique: Season with the pinch of Bonsalt , black pepper, and the chopped fresh herbs (dill or basil). Stir gently for one minute so everything blends together.
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Plating: Serve immediately in deep plates, garnished with an extra sprig of fresh herbs.
Nutritionist Tips
This dish is an excellent source of Vitamin D and Vitamin B12 thanks to the salmon. By using Bonsalt , we eliminate the risk of excess table salt without giving up flavor, making it perfect for people who are watching their blood pressure or looking to reduce water retention.
For an extra touch of creaminess without adding saturated fat, you can add a tablespoon of plain Greek yogurt or light cream cheese at the end of the process. It's a fantastic recipe to share with friends or family while taking care of everyone's health!
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