Mediterranean Salmon Penne with Fennel and Swiss Chard
Indulge in a delightful Mediterranean-inspired dish that brings together the rich flavors of pan-seared salmon, vibrant fennel, and nutritious Swiss chard, all tossed with al dente whole wheat penne. This complete comfort meal is not only a feast for the taste buds but also a nourishing option for the whole family, making it a favorite among both adults and little ones alike. The fresh squeeze of lemon and a sprinkle of fennel fronds at the end create a refreshing finish, perfectly balancing the robust flavors.
6
Servings
N/A
Calories
11
Ingredients
Ingredients
salmon
1 lb (cut into 4 pieces)
fennel
1 (sliced thinly)
swiss chard
1 bunch (chopped into 1/2 inch pieces)
penne
1 lb (preferably whole wheat)
olive oil
4 tablespoons (divided)
tomato paste
1 (6 ounce) can
garlic
4 cloves (crushed and chopped)
lemon
1 (juiced)
cajun seasoning
1 teaspoon
salt
1 teaspoon
pepper
1/2 teaspoon
Instructions
1
Bring a large pot of salted water to a boil. Add the penne and cook according to package instructions until 2 minutes before al dente. Drain and set aside.
2
In a large skillet, heat 2 tablespoons of olive oil over medium-high heat until shimmering. Season the salmon pieces with Cajun seasoning on both sides. Add the salmon to the pan and sear on the first side until browned and cooked halfway through, about 4-5 minutes. Flip the salmon and cook for another 3-4 minutes until the other side is browned and the salmon is cooked to your preference. Remove the salmon from the skillet and set aside. If you prefer your salmon fully cooked, place it in the oven at 350°F for a few additional minutes.
3
In the same skillet, add the remaining 2 tablespoons of olive oil. Once heated, add the sliced fennel and chopped Swiss chard. Sauté until the vegetables are tender, about 4-5 minutes.
4
Add the crushed garlic to the pan and cook for an additional minute until fragrant. Then stir in the tomato paste and a splash of water to create a sauce. Mix well to combine with the vegetables.
5
Return the drained penne to the pan and toss everything together until well coated. Taste and season with additional salt and pepper if needed.
6
To serve, plate the pasta and top it with a piece of salmon. Drizzle fresh lemon juice over each serving and garnish with fennel fronds if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Salmon Penne with Fennel and Swiss Chard?
It is a nutritious comfort meal featuring pan-seared salmon, vibrant fennel, and Swiss chard tossed with whole wheat penne and finished with fresh lemon juice.
How many servings does this recipe provide?
This recipe is designed to serve approximately 6 people.
Is this salmon pasta recipe considered healthy?
Yes, it is a healthy option that combines lean protein from salmon with fiber-rich whole wheat pasta and nutrient-dense vegetables like Swiss chard.
What type of pasta is best for this dish?
The recipe recommends using whole wheat penne for its added nutritional benefits and hearty texture.
How much salmon do I need for this recipe?
You will need 1 lb of salmon, which should be cut into 4 pieces.
How do I season the salmon?
The salmon is seasoned with 1 teaspoon of Cajun seasoning, plus salt and pepper to taste.
How long should I sear the salmon on the first side?
Sear the salmon on the first side for about 4-5 minutes until browned.
How long does the second side of the salmon take to cook?
The second side takes about 3-4 minutes to brown and reach your preferred level of doneness.
What should I do if my salmon isn't fully cooked after searing?
If you prefer it fully cooked through, you can place it in the oven at 350 degrees Fahrenheit for a few additional minutes.
How do I prepare the fennel for this recipe?
The fennel bulb should be sliced thinly, and the fronds can be saved for use as a garnish.
How should I chop the Swiss chard?
The Swiss chard should be chopped into 1/2 inch pieces before being added to the skillet.
What is the total amount of olive oil used?
The recipe uses 4 tablespoons of olive oil in total, divided between searing the salmon and sautéing the vegetables.
How do I make the sauce for this pasta?
The sauce is created by stirring tomato paste and a splash of water into the sautéed fennel, chard, and garlic.
When do I add the garlic to the pan?
Add the crushed garlic after the fennel and Swiss chard have become tender, and cook for about one minute until fragrant.
At what point should I cook the penne?
You should boil the penne while preparing the other ingredients, ensuring it is ready to be tossed into the skillet at the end.
Why should I cook the pasta until 2 minutes before al dente?
Cooking it slightly less than al dente ensures it doesn't get overcooked when tossed with the hot vegetables and sauce.
Is the tomato paste necessary for the recipe?
Yes, the 6-ounce can of tomato paste serves as the base for the sauce that binds the pasta and vegetables together.
Can I substitute Swiss chard for another green?
While the recipe calls for Swiss chard, you could use kale or spinach as a substitute, though textures will vary.
How is the lemon juice used?
Fresh lemon juice is drizzled over each plate right before serving to provide a refreshing finish.
What garnish is recommended for this dish?
The recipe suggests garnishing with fennel fronds for a professional and flavorful presentation.
Is this a family-friendly meal?
Yes, the dish is designed to be a favorite among both adults and children.
Does this recipe include salt and pepper?
Yes, it uses 1 teaspoon of salt and 1/2 teaspoon of pepper, plus additional for seasoning the salmon.
Can I use a different type of seasoning for the salmon?
While Cajun seasoning is suggested, you can experiment with lemon pepper or Italian seasoning if preferred.
What category does this recipe fall under?
This recipe is categorized under Penne dishes.
Is the fennel flavor very strong?
Sautéing the fennel mellows its anise-like flavor, making it a subtle and sweet addition to the pasta.
Can I make this dish gluten-free?
Yes, you can easily make this gluten-free by using a gluten-free penne pasta instead of whole wheat penne.
How do I prevent the garlic from burning?
Add the garlic only after the vegetables are tender and cook it for just one minute before adding the tomato paste and water.
Do I need to peel the fennel?
No, you just need to remove the stalks and the bottom of the bulb, then slice the bulb itself thinly.
What makes this a 'Mediterranean' dish?
The combination of salmon, olive oil, fennel, garlic, and lemon are classic staples of Mediterranean cuisine.
How should I serve the salmon?
The pasta should be plated first, with a piece of the seared salmon placed on top of each serving.