Mediterranean Pan-Seared Salmon
Entree
Prep time:
15 mins
Total time:
30 mins
INGREDIENTS
- 8 ounces fafalle pasta
- 6 salmon fillets, skin removed (approx 1 1/2 pounds)
- Salt and black pepper, to taste
- 2 tablespoons olive oil (reserved from sun-dried tomatoes)
- 1 (3-4 ounce) jar sun-dried tomatoes in oil, drained and chopped
- 3 cloves garlic, diced
- 1/2 cup yellow onion, chopped
- 1/4 teaspoon paprika
- 1/4-1/2 teaspoon red pepper flakes
- 1/2 teaspoon Italian seasoning
- 1/2 cup chicken stock
- 3/4 cup low-fat Mootopia or Fair Life milk
- 1/4 cup half & half
- 1/4 cup fresh basil, chopped
INSTRUCTIONS
- Cook pasta according to package instructions, until al dente. Drain, reserving some pasta water and set aside.
- Lightly season salmon fillets with salt and pepper. Heat oil in a large non-stick pan over medium heat, and sear salmon fillets 2-3 minutes on each side. Remove salmon from the pan and set aside.
- In the same skillet add sun-dried tomatoes, garlic, onion, paprika, red chili pepper flakes and Italian seasoning. Saute for 1-2 minutes, until fragrant.
- Add chicken stock to deglaze the skillet. Bring to a gentle simmer. Add milk and half and half to the skillet and stir until a creamy sauce forms.
- Remove the sauce from heat. Stir in cooked pasta and mix well. Add a bit of pasta water to dilute the sauce if it’s too thick.
- Add salmon back to the skillet over pasta and reheat for a few minutes. Sprinkle with fresh basil and serve immediately. Enjoy!
NOTES
Exchanges: 3 Fat; 2 Carbohydrate; 4 Protein
NUTRITION INFORMATION
SERVES:
6 servings
SERVING SIZE:
1 filet & approx. 2/3 cup pasta
CALORIES:
410
FAT:
13g
CARBOHYDRATES:
35g
SODIUM:
160mg
FIBER:
4g
PROTEIN:
31g
CHOLESTEROL:
70mg
Delicious Dietitian-Approved
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APPETIZERS/SNACKS
BREAKFAST
ENTRÉE
DESSERT
PASTA
SOUP
SALAD
SIDE
