The brightness of basil pesto is a nice match for the buttery flavor of salmon in this quick and healthy dinner recipe. Refrigerated pesto, found near fresh sauces and salsas at most stores, is prettier and has a better taste than jarred.
Makes: 4 servings Serving Size: 4 oz. salmon & 1 1/4 cups pasta Active Time: Total Time:
INGREDIENTS:
- 8 ounces whole-wheat fettuccine
- 2/3 cup pesto
- 1 1/4 pounds wild salmon (see Tip), skinned and cut into 4 portions
- 1/4 teaspoon salt
- 1/4 teaspoon ground pepper
- 1 tablespoon extra-virgin olive oil
PREPARATION:
- Bring a large pot of water to a boil. Add fettuccine and cook until just tender, about 9 minutes. Drain and transfer to a large bowl. Toss with pesto.
- Meanwhile, season salmon with salt and pepper. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add salmon and cook, turning once, until just opaque in the middle, 2 to 4 minutes per side. Serve the salmon with the pasta.
TIPS & NOTES:
- Wild-caught salmon from the Pacific (Alaska) is considered the best choice for the environment because it’s sustainably fished. Look for sustainably farmed Atlantic salmon, too (the label may say land- or tank-based); conventional farming methods endanger the wild salmon population. For more information about sustainable seafood, go to seafoodwatch.org.
NUTRITION:
Per serving: calories 603; fat 28 g(7 g sat, 16 g mono); cholesterol 80 mg; carbohydrates 45 g; added sugars 0 g ; total sugars 2 g; protein 44 g; fiber 8g; sodium 537mg; potassium 768 mg.
Nutrition Bonus: Vitamin B12 (104% daily value), Calcium (37% dv), Magnesium (36% dv), Iron (23% dv), Potassium (22% dv), Zinc (18% dv), Omega 3-s
Carbohydrate Servings: 3
Exchanges: 3 starch, 4 lean meat, 4 1/2 fat
