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Salmon and Artichoke Pasta – Creamy with Sun-dried Tomatoes and Basil Weight Loss Recipe

Last Updated on November 14, 2024 by Arif Chowdhury

Are you ready to embark on a culinary adventure that not only tantalizes your taste buds but also supports your weight loss goals?

This Salmon and Artichoke Pasta – a creamy pasta dish featuring salmon, artichoke hearts, sun-dried tomatoes, and fresh basil – is here to elevate your meal prep without compromising on flavor.

Packed with nutrients and bursting with vibrant ingredients, this dish proves that healthy eating can be both delicious and satisfying.

Why This Recipe is a Winner

When it comes to weight loss, finding meals that are enjoyable and nutritious can be a challenge. Many people struggle to balance taste with health. The great news is that this recipe does just that!

Here are a few reasons why you should add this creamy pasta to your weekly meal rotation:

  1. Nutrient-Rich Ingredients: Salmon is an excellent source of omega-3 fatty acids, which support heart health. According to the American Heart Association, eating fatty fish like salmon at least twice a week can lower your risk of heart disease.
  2. Low-Calorie, High-Fiber: Artichokes are high in fiber, with an impressive 7 grams per medium-sized artichoke. Fiber aids digestion and helps you feel fuller, making it easier to control your calorie intake.
  3. Flavorful Additions: Sun-dried tomatoes and fresh basil not only enhance the flavor but also provide antioxidants that are essential for overall health.

Ingredients You’ll Need

Before we dive into the recipe, let’s gather our ingredients. Here’s what you’ll need for this delectable dish:

For the Pasta:

  • 8 ounces whole wheat pasta (fettuccine or penne works great)
  • 1 tablespoon olive oil
  • 1 pound fresh salmon fillet
  • 1 can (14 ounces) artichoke hearts, drained and quartered
  • 1 cup sun-dried tomatoes, chopped (preferably packed in oil)
  • 2 cloves garlic, minced
  • 1 cup light cream or Greek yogurt (for a healthier option)
  • 1 cup low-sodium chicken or vegetable broth
  • 1/2 cup grated Parmesan cheese
  • Salt and pepper, to taste
  • Fresh basil leaves, for garnish

For the Seasoning:

  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes (optional for a little kick)
  • Juice of 1 lemon

Step-by-Step Recipe

Now that we have our ingredients ready, let’s get cooking! Follow these simple steps to create a creamy, flavorful dish that you’ll love.

Step 1: Cook the Pasta

  • Boil Water: In a large pot, bring water to a boil and add a pinch of salt.
  • Add Pasta: Cook the whole wheat pasta according to the package instructions until al dente, usually about 8-10 minutes. Drain and set aside, reserving about 1/2 cup of the pasta water.

Step 2: Prepare the Salmon

  • Season the Salmon: While the pasta cooks, season the salmon fillet with salt, pepper, and lemon juice.
  • Cook the Salmon: In a large skillet, heat olive oil over medium heat. Add the salmon skin-side down and cook for about 4-5 minutes per side or until cooked through and flaky. Remove from the skillet and set aside. Once cooled, flake the salmon into bite-sized pieces.

Step 3: Make the Creamy Sauce

  • Sauté Vegetables: In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant. Then, add the artichoke hearts and sun-dried tomatoes. Cook for 3-4 minutes, allowing the flavors to meld.
  • Add Liquids: Pour in the light cream (or Greek yogurt) and chicken broth. Stir well to combine. Bring to a gentle simmer.
  • Combine with Pasta: Add the drained pasta to the skillet, tossing to coat. If the sauce is too thick, gradually add some reserved pasta water until you reach your desired consistency.

Step 4: Final Touches

  • Incorporate the Salmon: Gently fold in the flaked salmon and grated Parmesan cheese. Add dried oregano and red pepper flakes if using. Stir until everything is heated through.
  • Taste and Adjust: Taste the pasta and adjust seasoning with more salt, pepper, or lemon juice as needed.

Step 5: Serve and Enjoy

  • Plate the Dish: Serve the creamy salmon and artichoke pasta warm, garnished with fresh basil leaves.
  • Enjoy Your Meal: Savor each bite of this nutritious and delicious dish, knowing you’re making a healthy choice that’s also satisfying.

Nutritional Benefits

Let’s take a moment to appreciate the health benefits packed into this dish:

  • Salmon: Rich in protein and omega-3 fatty acids, salmon contributes to heart health and supports weight loss by promoting a feeling of fullness.
  • Artichokes: Low in calories and high in fiber, artichokes help regulate digestion and keep you satisfied longer.
  • Whole Wheat Pasta: A great source of complex carbohydrates, whole wheat pasta provides energy while keeping your blood sugar stable.

A Delicious Step Towards Health

With its creamy texture and vibrant flavors, this Salmon and Artichoke Pasta is more than just a meal; it’s a step towards a healthier lifestyle.

Whether you’re meal prepping for the week or looking for a quick dinner solution, this recipe is versatile and satisfying.

So, gather your ingredients and give this delightful dish a try. You might just find it becomes a staple in your kitchen!