Salmon Pasta
Salmon Pasta delivers 39g protein and 680 calories per serving — a substantial dinner option that moves you toward 150g+ daily targets. Quick-preps 4 servings on the stovetop without extended cooking time, fitting your meal prep schedule. Use this as your main protein dish when you need a complete, carb-inclusive meal.
Ingredients
- •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
- 1Place a rack in the center of your oven and preheat the oven to 425 degrees F. Place the salmon in a shallow baking dish just large enough to hold it comfortably and pat dry.
- 2Drizzle the salmon with 1 tablespoon olive oil and 2 tablespoons lemon juice (you’ll need the zest of 1/2 lemon later on, so be sure to plan accordingly). Sprinkle the salmon evenly with ½ teaspoon salt and ¼ teaspoon black pepper.
- 3Bake the salmon for 10 to 12 minutes for a 1-inch fillet, until it flakes easily with a fork and reaches 145 degrees F on an instant-read thermometer. DO NOT overcook. If your salmon is thicker or thinner than 1 inch adjust the cooking time accordingly (I usually start checking it around 12 minutes, remove it a few degrees early, then cover it and let it rest to allow the carry-over cooking to finish the job). Remove to a cutting board or plate.
- 4Let the salmon rest 5 minutes, then with a fork, break it into large, bite-sized pieces. Discard the skin.
- 5While the salmon bakes, bring a large pot of salted water to a boil. Cook the pasta to al dente, according to package instructions. Reserve 1/2 cup of the pasta cooking water, then drain.
- 6While the pasta cooks, in a large, deep skillet or Dutch oven, heat the butter and remaining 1 tablespoon olive oil over medium-low heat.
- 7Add the shallot and cook until beginning to soften, about 3 minutes. Add the garlic and cook 30 seconds. Add the red pepper flakes and remaining 1/2 teaspoon kosher salt and ¼ teaspoon black pepper.
- 8Add the wine, lemon zest, and remaining 1/4 cup lemon juice. Bring to a simmer. Simmers gently for 2 minutes, adjusting the heat as needed.
- 9Stir in the noodles. Toss the noodles so that they become coated with garlic-lemon sauce. If at any point, the sauce becomes too thick or dry, splash in the reserved pasta water as needed.
- 10Stir in the sun-dried tomatoes, basil, and parmesan.
- 11Last, gently stir in the flaked salmon, heating just until warmed through. Enjoy immediately, with a sprinkle of extra Parmesan and basil.
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
AI Swap Engine
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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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