WHOLE WHEAT PASTA WITH SALMON AND VEGETABLES
Nutrient-dense meal with whole grain pasta, healthy salmon and tons of vegetables
Servings: 8
Ingredients
- 1 lb wild salmon filet
- 12 oz (1 package) Einkorn whole wheat fusilli I love Jovial brand, it's also sold at Whole Foods and on Amazon
- 1 head cauliflower chopped
- 1 head broccoli chopped
- 3-4 carrots chopped
- Handful green beans
SAUCE
- 3 tablespoons butter
- 2 cloves garlic pressed
- 3 tablespoons all-purpose flour I use Einkorn
- 1 ½ cups liquid water, bone broth or vegetable broth
- 1 cup Monterey Jack cheese shredded
- 2 tablespoons mustard
- 1 teaspoon dried dill
- 1 teaspoon paprika powder
- 1 teaspoon salt or to taste
Instructions
- Soak whole wheat noodles in a large pot of water for several hours. Cook until done, drain. To cook salmon, place filet on a baking sheet lined with parchment paper, salt and pepper to taste. Bake at 350ºF for 25 minutes. Flake into pieces with a fork.
- Pre-cook vegetables - place them in a pot with 1 inch of water, cover and steam until slightly soft but still vibrant in color, about 10 minutes after boiling.
- To make sauce, heat 3 tablespoons butter in a medium skillet, add 2 cloves of pressed garlic, sauté on medium for 1 minute.
- Add 3 tablespoons flour, whisking continuously for 2-3 minutes.
- Add 1.5 cups liquid, 2 tablespoons mustard, 1 teaspoon dried dill, 1 teaspoon paprika and salt. Whisk until the sauce thickens - 2-3 minutes.
- Add 1 cup of shredded cheese and whisk on low until it melts. Taste to adjust seasonings.Add the sauce to the pasta pot and mix well.
- Add pre-cooked vegetables and mix. Finally, gently add flaked salmon.
Notes
You can skip the cheese, the sauce will still be delicious, just less rich.
You can use canned salmon (I usually do two cans).