Wild Salmon Penne with Green Beans Vinaigrette - 14.9g Carbs, 3g Fiber, 1.4g Sugar
From: www.vitalchoice.com
Cook's tip: Sprinkle a few capers over the finished dish.
Prep Time 10 min
Cook Time 12 min
Serves: 4
12 oz penne (or other pasta shapes)
8 oz (about 2 cups) fresh green beans, trimmed and halved
1/3 cup organic extra virgin olive oil, divided
3 Alaskan salmon fillets (sockeye silver, or king; 6 oz each), thawed
Finely grated zest and juice of 1 large lemon
2 Tbsp fresh thyme or rosemary leaves
1/2 tsp garlic salt
Salt and pepper to taste
Lemon wedges and sprigs of thyme or rosemary, for garnish
Cook the pasta in boiling water for about 8 minutes, or according to
package instructions, just until al dente. Add the green beans to
the water during the last 3 to 4 minutes of cooking time.
Drain pasta and beans, reserving 2 tablespoons of the cooking liquid,
then return pasta, beans and reserved liquid to the pan. Add the lemon
zest, juice, thyme leaves, garlic salt and 1/4 cup of olive oil.
While pasta cooks, rinse salmon under cold water; pat dry with paper
towel. Heat a heavy nonstick skillet over medium-high heat. Brush both
sides of salmon with remaining oil. Place salmon in heated skillet and
cook, uncovered, about 3 to 4 minutes. Shake pan occasionally to keep
fish from sticking.
Turn salmon over; cover pan tightly and reduce heat to medium. Cook
an additional 3 to 4 minutes. Cook just until fish is opaque throughout.
Break salmon into large chunks (removing skin, if any); add to pasta.
Cook and stir gently over medium heat for 1 to 2 minutes.
Season to taste with salt and pepper. Garnish with lemon wedges and
thyme sprigs.
Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 239 g
Nutrition per Serving:
476 Calories, 298 Calories from Fat, 33.1g Total Fat, 5.7g Saturated Fat,
91mg Cholesterol, 86mg Sodium, 14.9g Total Carbs, 3g Dietary Fiber,
1.4g Sugars, 31.2g Protein
Vitamin A 10% - Vitamin C 43% - Calcium 7% - Iron 18%
Nutrition Grade: B+
Good points:
Low in sodium
Low in sugar
High in niacin
High in selenium
High in vitamin B12
