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Salmon and broccoli pasta recipe

On the table in half an hour, this healthy, delicious and filling pasta dish is perfect for busy mid-week evenings.

Prep: 15 mins
Cook: 15 mins
Serves 4

Nutritional information

Per serving:

  • 1955kJ / 465kcal
  • 34.2g protein
  • 13.8g fat, of which 3.6g saturates
  • 45.9g carbohydrate, of which 7.1g sugars
  • 10.6g fibre
  • 0.5g salt
Pieces of salmon and broccoli served with pasta in a creamy sauce

Ingredients

  • 2 salmon fillets
  • 250g wholemeal pasta (any shape is fine, but penne works well)
  • 5 spring onions, washed and chopped
  • 400g broccoli, broken into small florets
  • 100g peas (fresh or frozen)
  • 150g lower-fat soft cheese
  • 150ml skimmed milk
  • zest of 1 lemon
  • 2 tablespoons fresh parsley or chives, chopped
  • 1 pinch ground black pepper
  • 4 teaspoons reduced-fat hard cheese, finely grated

Method

  1. Set a large saucepan of water on the hob to boil and preheat the grill to medium-high. Arrange the salmon fillets on the grill rack and cook for 5 to 6 minutes. Turn off the grill and leave the salmon to rest.

  2. While the salmon is grilling, cook the pasta shapes in the boiling water for 8 minutes, then add the spring onions and broccoli and cook for a further 3 or 4 minutes.

    Information:

    For an extra portion of veg, try adding a chopped courgette or pepper along with the broccoli.

  3. Put the peas in a large colander. Once the pasta, broccoli and spring onions are cooked, drain them into the colander over the peas – make sure to reserve 2 tablespoons of the cooking water in the pan.

  4. Put the soft cheese and skimmed milk into the hot saucepan with the reserved cooking water. Stir over a medium heat until smooth. Then add the lemon zest and parsley (or chives).

  5. Return the pasta and vegetables to the saucepan with the sauce and heat gently for a couple of minutes, until warmed through.

  6. Carefully break the salmon into chunks and add to the pan – stir gently to avoid the salmon breaking up too much. Season everything with pepper, then serve each portion with 1 teaspoon of grated cheese on top.

    Information:

    This dish works with any pasta, so use what you have. But remember that wholewheat pasta is higher in fibre.

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