It’s the time of year when Friday Fish Frys are on the rise with their breaded perch and beer-battered cod. While Fish Frys are appealing, you can save money by making this healthier fish entrée at home, Creamy Pasta with Salmon, Asparagus and Dill. This quick recipe only takes about 30 minutes to make and incorporates two nutrient dense foods: salmon and asparagus. Salmon is a great food to add to your diet because, besides being tasty, is a good source of Omega-3’s. Salmon is also high in protein and B-vitamins. Asparagus adds color to this dish while being a good source of vitamin A, folate, vitamin C, and low in calories. Try this mouthwatering recipe as is, or use NuVal® to trade-up some ingredients to make this dish even healthier. Choose whole wheat or whole grain pasta, which provides additional nutrients and fiber. Enhance the flavor and nutrition of this dish by including extra vegetables like fresh, juicy tomoatoes or bright, colorful peppers. Select a low-sodium chicken broth to decrease the sodium content. Consider skipping the tempting Fish Fry one upcoming Friday and make this delicous and healthier alternative for you and your family.
Creamy Pasta with Salmon, Asparagus and Dill
1 lb. Creamette® spaghetti
3 cups asparagus, tough ends snapped, spears cut into 1” pieces
1 cup chicken broth
1 cup fat free evaporated milk
1 large garlic claves, minced
1 ½ Tbsp. butter or margarine
3 Tbsp. all-purpse flour
¼ cup Crystal Farms® Parmesan cheese
1 lb. fresh salmon, cut into 2 inch chunks
1 tsp. finely grated lemon zest
¼ cup chopped fresh dill
- Bring 2 quarts water to a boil in a large soup kettle. Add pasta and, using the time given on the package as a guide, cook, partially covered and stirring frequently at first to prevent sticking, until just tender. Add asparagus during last 5 minutes of cooking.
- Meanwhile, microwave broth, evaporated milk, and garlic in a small microwave-safe bowl until steamy hot, 3 to 4 minutes; let stand for a couple of minutes.
- Place butter in a Dutch oven or large saucepan over low heat. When butter melts, whisk in flour, then hot milk mixture all at once, whisking constantly until sauce thickens, 1 to 2 minutes. Stir in 1/4 cup Parmesan, salmon, lemon zest and dill. Add salt and pepper to taste and simmer to blend flavors, about 5 minutes. (Salmon will flake into bite-sized pieces as it cooks.)
- Drain pasta, reserving 1 cup pasta cooking liquid. Return pasta to pot.
- Pour cream sauce over pasta and asparagus, adding enough reserve cooking liquid to moisten. Toss and serve immediately with a light sprinkling of Parmesan.
Yield: 6 servings
Per Serving*: Calories 510, Total Fat 11g (Saturated 3.5g, Trans 0g), Cholesterol 60mg, Sodium 330mg, Total Carbohydrate 65g (Dietary Fiber 3g, Sugars 9g), Protein 33g, Vitamin A 15%, Vitamin C 8%, Calcium 20%, Iron 20%
*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
Guest blogger, Erica Boncher, is a dietetic intern from UW-Green Bay.