Last Updated on October 3, 2024 by Arif Chowdhury
When it comes to healthy eating, it can often feel like a chore.
We all want to enjoy our meals while staying on track with our wellness goals.
Enter Salmon and Ricotta Stuffed Shells—a delightful dish that’s not just tasty but also packed with nutrients. Imagine large pasta shells generously filled with a creamy mixture of ricotta, fresh spinach, and flaked salmon, all baked in a light tomato sauce.
It’s comfort food at its finest, and it can definitely help you feel good about what you’re eating!
The Benefits of Salmon
Salmon is often hailed as a superfood, and for good reason. This fish is rich in omega-3 fatty acids, which are known for their numerous health benefits.
A study published in the American Journal of Clinical Nutrition found that regular consumption of omega-3s can help reduce the risk of heart disease by up to 30%.
Plus, salmon is an excellent source of high-quality protein, which is vital for muscle repair and growth. Just a 3-ounce serving of salmon can provide around 22 grams of protein—perfect for keeping you full and satisfied.
Not only that, but salmon also contains essential vitamins and minerals, including vitamin D and selenium. These nutrients are crucial for maintaining bone health and supporting your immune system, making salmon a fantastic addition to your diet.
Ricotta: Creamy and Healthy
Now, let’s talk about ricotta. This creamy cheese is often overshadowed by its more popular counterparts, but it deserves the spotlight!
Ricotta is lower in fat compared to many other cheeses, making it a great option for those looking to enjoy creamy textures without the guilt. A half-cup serving of ricotta can offer around 14 grams of protein while providing calcium and other important nutrients.
In addition to its health benefits, ricotta has a wonderfully mild flavor that pairs perfectly with various ingredients. When combined with spinach and salmon, it creates a delicious filling that elevates the stuffed shells to a whole new level.
Spinach: A Nutrient Powerhouse
Let’s not forget about spinach! This leafy green is a well-known superfood and is often included in health-conscious recipes for good reason.
A single cup of cooked spinach provides a whopping 6 grams of protein, along with vitamins A, C, and K, and minerals like iron and magnesium.
The fiber content in spinach also aids digestion and helps keep you feeling full longer. By adding spinach to our stuffed shells, we not only enhance the flavor but also boost the nutritional profile of the dish.
The Perfect Comfort Food
The beauty of Salmon and Ricotta Stuffed Shells lies in their versatility. You can enjoy them as a hearty main course or serve them as part of a larger meal.
The combination of flavors and textures makes this dish a crowd-pleaser, whether you’re cooking for yourself, family, or friends.
Ingredients You’ll Need
To make this delicious dish, here’s what you’ll need:
- Large pasta shells: These serve as the vessel for our delicious filling.
- Ricotta cheese: Creamy and mild, it brings the filling together.
- Fresh spinach: Packed with nutrients and adds a pop of color.
- Flaked salmon: The star of the show, providing flavor and nutrition.
- Light tomato sauce: Keeps the dish moist and adds a tangy taste.
- Herbs and spices: Basil, oregano, and garlic for flavor.
Making the Stuffed Shells
Let’s dive into the cooking process! Here’s a simple step-by-step guide to creating these stuffed shells:
Step 1: Cook the Pasta
Begin by boiling a pot of salted water. Once it’s at a rolling boil, add the large pasta shells and cook them according to the package instructions, usually around 8-10 minutes.
You want them al dente, as they’ll continue to cook in the oven. Drain the shells and set them aside to cool.
Step 2: Prepare the Filling
While the pasta is cooking, prepare the filling. In a large bowl, combine the ricotta cheese, flaked salmon, chopped spinach (you can sauté it briefly to wilt), and your choice of herbs and spices.
A pinch of salt and pepper can bring out the flavors beautifully. Mix everything until well combined.
Step 3: Assemble the Shells
Preheat your oven to 375°F (190°C). In a baking dish, spread a thin layer of light tomato sauce on the bottom. Take each cooked pasta shell and fill it generously with the ricotta and salmon mixture. Place the filled shells in the baking dish, seam side up.
Once all shells are filled, pour more light tomato sauce over the top, ensuring they are well covered.
Step 4: Bake
Cover the baking dish with aluminum foil and bake for about 25 minutes. After that, remove the foil and let them bake for an additional 10 minutes. This will allow the tops to become golden and bubbly.
Nutritional Information
This recipe is not only delicious but also light on calories. A serving of Salmon and Ricotta Stuffed Shells can contain approximately:
- Calories: 350-400
- Protein: 25-30 grams
- Fat: 10-15 grams
- Carbohydrates: 40-45 grams
This makes it a great option for those looking for a balanced meal without overindulging.
Tips for Customization
One of the best things about stuffed shells is how easy they are to customize. Here are a few ideas to make this dish your own:
- Add Vegetables: Consider adding mushrooms, bell peppers, or zucchini to the filling for extra nutrition and flavor.
- Spice It Up: If you like a bit of heat, add red pepper flakes to the sauce or filling.
- Cheese Variations: While ricotta is delicious, you can mix in some mozzarella or feta for a different flavor profile.
Conclusion
Salmon and Ricotta Stuffed Shells offer a wonderful way to enjoy a comforting meal while keeping health in mind.
With the incredible benefits of salmon, ricotta, and spinach, this dish is not only delicious but also packed with nutrients that support your overall well-being.
So, next time you’re in the mood for something hearty yet healthy, give this recipe a try. It’s sure to become a staple in your meal rotation!