Mediterranean Salmon and Edamame Pasta Delight
Elevate your mealtime with this refreshing Mediterranean Salmon and Edamame Pasta Delight. This vibrant pasta salad, featuring bite-sized farfalle pasta, tender edamame, and flaky salmon, is a perfect blend of flavors and textures. A medley of sautéed red onions and fresh baby spinach, combined with a hint of dill and a zesty whole-grain Dijon mustard dressing, makes this salad not only delicious but also a healthy choice. Perfect for a light lunch or a nutritious dinner, this dish is low in cholesterol and can be served cold or at room temperature, making it a versatile addition to any meal plan. Enjoy this wholesome recipe with family and friends, and savor the delightful taste of the Mediterranean!
4
Servings
120
Calories
11
Ingredients
Ingredients
uncooked farfalle pasta
1 1/2 cups (about 4 ounces bow tie pasta)
shelled edamame
2/3 cup
cooking spray
as needed (for skillet)
salmon fillets
4 ounces (skinned)
olive oil
2 teaspoons
finely chopped red onion
1 cup
baby spinach
4 ounces (about 6 cups)
chopped fresh dill
1/4 cup
whole-grain Dijon mustard
4 teaspoons
salt
1/2 teaspoon
fresh ground black pepper
1/4 teaspoon
Instructions
1
Start by cooking the farfalle pasta in a large pot of boiling salted water for 5 minutes.
2
Add the shelled edamame to the pasta and continue cooking for an additional 6 minutes, or until both are tender. Drain the mixture and rinse it thoroughly under cold water to cool.
3
In a large mixing bowl, combine the drained pasta and edamame.
4
While the pasta is cooking, heat a nonstick skillet over medium-high heat. Lightly coat it with cooking spray.
5
Add the salmon fillet to the skillet and cook for about 7 minutes, turning once, until the salmon flakes easily with a fork. Remove from heat, allow it to cool slightly, then coarsely chop the salmon.
6
In the same skillet, add the olive oil and heat it over medium-high heat. Add the finely chopped red onion and sauté for approximately 4 minutes until softened.
7
Add the baby spinach to the skillet and cook for an additional 2 minutes, stirring frequently until just wilted.
8
Combine the sautéed onion and spinach with the pasta and edamame mixture in the bowl. Stir in the fresh dill, Dijon mustard, salt, and pepper until everything is gently coated and well combined.
9
Serve the pasta salad warm or chill in the refrigerator for at least 30 minutes for a refreshing cold dish.
Nutrition Information
3.75
Fat
12.5
Carbs
8.5
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Salmon and Edamame Pasta Delight?
It is a refreshing pasta salad featuring farfalle pasta, tender edamame, and flaky salmon with a zesty whole-grain Dijon mustard dressing.
How many calories are in a single serving?
There are 120 calories per serving in this recipe.
What type of pasta is used in this recipe?
The recipe calls for 1 1/2 cups of uncooked farfalle pasta, also known as bow tie pasta.
How much protein is in one serving?
Each serving contains 8.5 grams of protein.
What is the fat content per serving?
The fat content is 3.75 grams per serving.
How many grams of carbohydrates are in a serving?
There are 12.5 grams of carbohydrates per serving.
How many servings does this recipe make?
This recipe is designed to make 4 servings.
What is the primary protein source besides salmon?
Shelled edamame serves as an additional protein source in this dish.
How do I cook the salmon for this pasta dish?
The salmon should be cooked in a nonstick skillet for about 7 minutes, turning once, until it flakes easily with a fork.
Should the salmon be skinned?
Yes, the recipe specifies using 4 ounces of skinned salmon fillets.
What type of mustard is used in the dressing?
The recipe uses 4 teaspoons of whole-grain Dijon mustard.
How long does the pasta need to boil?
The farfalle pasta is boiled for 5 minutes alone, then for an additional 6 minutes once the edamame is added.
Is this recipe low in cholesterol?
Yes, the description highlights that this dish is a low-cholesterol choice.
Can this dish be served cold?
Yes, you can chill the pasta salad in the refrigerator for at least 30 minutes to serve it as a cold dish.
Can I serve this recipe warm?
Yes, the pasta salad can be served warm immediately after preparation.
What fresh herb is recommended for this recipe?
Freshly chopped dill is used to enhance the Mediterranean flavors.
How much baby spinach is required?
The recipe uses 4 ounces of baby spinach, which is roughly 6 cups.
What kind of onion is used?
The recipe calls for 1 cup of finely chopped red onion.
How do I prepare the spinach?
The baby spinach should be sautéed in a skillet for about 2 minutes until just wilted.
What oil is best for sautéing the vegetables?
Two teaspoons of olive oil are recommended for sautéing the onion and spinach.
What is the purpose of rinsing the pasta under cold water?
Rinsing the pasta and edamame under cold water helps to cool the mixture down and stop the cooking process.
How should the salmon be prepared after cooking?
After the salmon has cooled slightly, it should be coarsely chopped.
Is cooking spray necessary?
Yes, the skillet should be lightly coated with cooking spray before cooking the salmon.
How long should I sauté the red onion?
The red onion should be sautéed for approximately 4 minutes until softened.
What seasonings are added at the end?
The dish is seasoned with 1/2 teaspoon of salt and 1/4 teaspoon of fresh ground black pepper.
Is this recipe suitable for lunch?
Yes, it is noted as being perfect for a light lunch or a nutritious dinner.
How is the edamame prepared for the recipe?
The edamame should be shelled before being added to the boiling pasta.
What are the tags associated with this recipe?
Tags include salmon, edamame, pasta salad, Mediterranean, healthy, and low cholesterol.
Is this a versatile meal plan option?
Yes, its ability to be served at different temperatures makes it a versatile addition to meal plans.
What is the overall flavor profile of this dish?
It is described as a vibrant blend of Mediterranean flavors with a zesty and refreshing taste.