Seared Salmon with Pesto Fettuccine

Seared Salmon with Pesto Fettuccine

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From: EatingWell Magazine, March/April 2015

The brightness of basil pesto is a nice match for the buttery flavor of salmon in this quick and healthy dinner recipe. Refrigerated pesto, found near fresh sauces and salsas at most stores, is prettier and has a better taste than jarred.

Ingredients 4 servings

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  • 8 ounces whole-wheat fettuccine
  • ⅔ cup pesto
  • 1¼ pounds wild salmon (see Tip), skinned and cut into 4 portions
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 tablespoon extra-virgin olive oil

Preparation

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  1. Bring a large pot of water to a boil. Add fettuccine and cook until just tender, about 9 minutes. Drain and transfer to a large bowl. Toss with pesto.
  2. Meanwhile, season salmon with salt and pepper. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add salmon and cook, turning once, until just opaque in the middle, 2 to 4 minutes per side. Serve the salmon with the pasta.
  • Wild-caught salmon from the Pacific (Alaska) is considered the best choice for the environment because it's sustainably fished. Look for sustainably farmed Atlantic salmon, too (the label may say land- or tank-based); conventional farming methods endanger the wild salmon population. For more information about sustainable seafood, go to seafoodwatch.org.

Nutrition information

  • Serving size: 4 oz. salmon & 1¼ cups pasta
  • Per serving: 603 calories; 28 g fat(7 g sat); 8 g fiber; 45 g carbohydrates; 44 g protein; 48 mcg folate; 80 mg cholesterol; 2 g sugars; 0 g added sugars; 591 IU vitamin A; 5 mg vitamin C; 371 mg calcium; 4 mg iron; 537 mg sodium; 768 mg potassium
  • Nutrition Bonus: Calcium (37% daily value), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 starch, 4 lean meat, 4½ fat

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