PF
Delicious fettuccine pasta with salmon and parmesan cheese, styled on a rustic serving board.
Stovetop~30 minComplexity

Salmon Pasta

Salmon Pasta delivers 39g protein and 680 calories per serving, combining complete amino acids with carbs for recovery. Four servings come together on the stovetop in quick prep time, giving you a carb-forward meal that works post-workout or on training days. Covers your protein needs while replenishing glycogen without meal prep fatigue.

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Ingredients

4 servings
  • Salmon(454g)
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Lemon Juice, Fresh(60g)
  • 1 teaspoon kosher salt (divided)
  • 1/2 teaspoon ground black pepper (divided)
  • Pasta, Penne, White, Dry(227g)
  • Unsalted Butter(30g)
  • Shallot
  • Garlic(23g)
  • Red pepper flakes(1g)
  • Zest of 1 lemon
  • Tomatoes, Sun-Dried, Packed In Oil(120g)
  • Basil, Fresh(120g)
  • Parmesan Cheese(80g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

Instructions

  1. 1Bring a large pot of salted water to a boil over high heat. Add the penne and cook to al dente according to package instructions (8–12 minutes). Reserve 1/2 cup of pasta cooking water, then drain and set aside.
  2. 2While the pasta cooks, pat the salmon dry with paper towels. Drizzle with olive oil and fresh lemon juice, then season evenly with salt and pepper. Place skin-side down in a shallow skillet over medium-high heat. Cook 10–12 minutes until the internal temperature reaches 145°F on an instant-read thermometer and the flesh flakes easily with a fork. Remove to a cutting board and let rest 5 minutes, then break into bite-sized pieces, discarding the skin.
  3. 3In a large, deep skillet, melt the butter with the remaining olive oil over medium-low heat. Add the diced shallot and cook 3–4 minutes until beginning to soften. Add the minced garlic and cook 30 seconds until fragrant, then stir in the red pepper flakes and season with salt and pepper.
  4. 4Add the fresh lemon juice and lemon zest to the skillet. Bring to a gentle simmer over medium heat and cook 2 minutes, stirring occasionally, until the flavors meld.
  5. 5Add the cooked penne to the skillet and toss constantly over medium heat for 1–2 minutes until the noodles are evenly coated with sauce. If the sauce becomes too thick, splash in reserved pasta cooking water a little at a time.
  6. 6Stir in the sun-dried tomatoes, fresh basil, and grated Parmesan. Gently fold in the flaked salmon and cook 1–2 minutes over low heat just until warmed through—do not overstir or the salmon will break apart.
  7. 7Divide the pasta evenly into 4 airtight containers while hot. Cool to room temperature, then seal and refrigerate up to 4 days.

Nutrition — Per Serving

680

calories

39g

protein

40g

fat

Carbohydrates
56g
Saturated fat
8.2g
Sodium
514 mg
Dietary fiber
4.3g

4 servings per batch · ~286g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Salmon Pasta have per serving?

Each serving delivers 39g of protein and 680 calories with 40g fat and 56g carbs. This is a solid mid-to-high protein dinner option that covers a meaningful portion of daily protein targets.

How long does Salmon Pasta take to prep?

Quick prep time on the stovetop with 4 servings per batch means you can get dinner ready in minimal time. This makes it efficient for weeknight meal prep when you need protein fast.

Is Salmon Pasta good for muscle gain?

At 39g protein and 680 calories per serving, this recipe supports muscle gain phases with balanced macros that include 56g carbs for training fuel. The carb-to-protein ratio makes it particularly useful as a post-workout dinner.

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