Why You’ll Love Healthy & Creamy Tuscan Salmon Pasta Recipe
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It’s surprisingly “guilt‑free”: the creamy sauce is made without heavy cream, using milk and cornstarch, which greatly reduces calories compared to traditional cream sauces.
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Quick to prepare — ready in about 25 minutes total.
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Balanced and nutritious: with salmon (protein and omega‑3), greens (spinach), and the option to use whole‑wheat or high‑fiber pasta.
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Versatile — you can easily swap pasta for brown rice or vegetables for a gluten‑free or lower-carb twist.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
salmon fillets (about 24 oz, cut into 4 portions)
1 cup 2% milk
1 tablespoon cornstarch
2 tablespoons butter
1 teaspoon olive oil
2 cloves garlic, minced
2 cups fresh spinach, chopped
1 cup cherry tomatoes, halved
¼ cup sun‑dried tomatoes
½ cup freshly grated Parmesan cheese
1 teaspoon salt (pink Himalayan or regular)
½ teaspoon ground black pepper
Optional: pasta (whole‑wheat or high-protein) or brown rice / vegetables / wild rice blend
Directions
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Preheat a nonstick pan over medium heat. While the pan is heating, cut the salmon portions in half to yield 4 servings.
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Lightly spray or add a bit of olive oil to the pan. Season the salmon with salt and pepper and place skin‑side down. Sauté for about 5 minutes until the skin is golden.
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Flip the salmon, optionally remove the skin, then sauté for an additional 2 minutes with the lid on. If the skin is removed, flip once more and cook another minute, then remove the salmon to a plate and cover to keep warm.
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Lower the heat and add butter (or the garlic butter from the salmon) and minced garlic to the pan. While the butter melts, whisk together 1 tablespoon milk and 1 tablespoon cornstarch in a small bowl to create a slurry.
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Add the remaining milk to the pan and whisk in the slurry. Cook for 1–2 minutes until the sauce begins to thicken.
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Stir in the grated Parmesan cheese, salt, and pepper until the cheese is fully melted and the sauce is smooth.
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Add the cherry tomatoes, chopped spinach, and sun-dried tomatoes. Once the spinach wilts and the tomatoes soften slightly, return the salmon to the pan and let it warm up for another minute.
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Serve immediately — optionally over cooked whole‑wheat pasta, or with brown rice or vegetables for a lighter meal.
Servings and timing
Servings: 8 servings (each serving equals about 3 oz salmon with sauce)
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Storage/Reheating
Store any leftovers in an airtight container in the refrigerator.
Reheat gently on the stove over low heat or in the microwave until warmed through. If the sauce becomes too thick or dry, stir in a splash of milk or broth to loosen it.
FAQs
How do you know when the salmon is cooked through?
Check for opacity: when the center of the fillet has turned opaque and the flesh flakes easily with a fork, the salmon is done. Overcooking can make it dry, so remove from heat once cooked.
Can I use a different type of fish instead of salmon?
Yes — you can substitute with other fatty fish like trout or even lean fish such as cod, but cooking times may vary.
What if I don’t have sun‑dried tomatoes?
You can skip them or substitute with extra fresh cherry tomatoes or even roasted red peppers for a different flavor profile.
Is this recipe gluten-free?
Yes — if you use gluten-free pasta (or substitute with rice or vegetables) and ensure the Parmesan is gluten-free, the recipe is gluten-free.
Can I make the sauce without dairy (milk and Parmesan)?
You could try non-dairy milk with a thickener and a vegan cheese substitute — though the flavor and creaminess will be slightly different.
How can I make the dish lower in calories or lighter?
Use a smaller portion of pasta or skip it, increase the vegetables, and reduce the butter — these tweaks help lower calories while keeping the dish satisfying.
Can I freeze leftovers?
Freezing cooked salmon in cream-based sauces isn’t ideal because the texture of both fish and sauce may degrade. It’s better to refrigerate and consume within a few days.
What kind of pasta goes best with this dish?
Whole‑wheat linguini or high-protein pasta works well — but you can use any pasta shape, or substitute with brown rice or a vegetable-based alternative.
Can I use heavy cream instead of milk and cornstarch slurry?
Yes — but that will significantly increase the calorie and fat content. This version avoids heavy cream to keep it healthier.
How can I add more vegetables to this dish?
Add extra spinach, broccoli, asparagus, zucchini, or bell peppers. Add them while cooking the sauce so they soften while retaining texture.
Conclusion
This Healthy & Creamy Tuscan Salmon Pasta is a great way to enjoy a comforting, creamy pasta meal without the heaviness of traditional cream sauces. With a clever milk and cornstarch base, nutrient-rich salmon, fresh vegetables, and flexible serving options, it’s both wholesome and satisfying — ideal for busy weeknights or anytime you want a lighter yet flavorful dish.
Healthy & Creamy Tuscan Salmon Pasta
This Healthy Creamy Tuscan Salmon Pasta combines tender salmon fillets, sun-dried tomatoes, spinach, and a creamy Greek yogurt-based sauce served over pasta. It’s a lighter twist on the classic Tuscan flavor, perfect for a nutritious and satisfying dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Fat
Ingredients
- 1 lb salmon fillets, skin removed
- 8 oz whole wheat or protein pasta (such as Banza)
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tbsp butter
- 3 cloves garlic, minced
- 1/2 cup chopped sun-dried tomatoes (in oil, drained)
- 2 cups fresh spinach
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup grated parmesan cheese
- 1/2 cup low sodium chicken broth
- 1/4 cup reserved pasta water (optional, for thinning sauce)
Instructions
- Cook the pasta according to package instructions until al dente. Reserve 1/4 cup of the pasta water, then drain and set aside.
- Season the salmon fillets with salt, pepper, garlic powder, and smoked paprika.
- Heat olive oil in a skillet over medium-high heat. Cook the salmon fillets for 3-4 minutes per side until golden and cooked through. Remove from pan and set aside.
- In the same skillet, add butter and minced garlic. Sauté for 1 minute until fragrant.
- Add sun-dried tomatoes and cook for another minute.
- Lower the heat to medium-low and stir in the Greek yogurt, chicken broth, and parmesan cheese. Mix until a creamy sauce forms.
- Add the spinach and cook until wilted, about 1-2 minutes.
- Flake the cooked salmon and return to the skillet.
- Add the cooked pasta to the sauce and gently toss everything together. Add reserved pasta water if needed to loosen the sauce.
- Serve immediately, garnished with additional parmesan if desired.
Notes
- You can use any type of pasta, but protein-rich or whole wheat options are recommended for a healthier version.
- Greek yogurt adds creaminess without extra fat – avoid boiling the sauce after adding to prevent curdling.
- Sun-dried tomatoes packed in oil give the best flavor; drain well before using.
- Adjust seasoning as needed, especially salt, depending on the broth and parmesan used.
Nutrition
- Serving Size: 1 bowl
- Calories: 430
- Sugar: 4g
- Sodium: 380mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 40g
- Cholesterol: 80mg
