Source: Recipe and image kindly provided by Diabetes Australia.
Nutritional information per serving
- Energy: 1840 KJ
- Protein: 31g
- Total fat: 9g
- Saturated fat: 2g
- Carbohydrates: 56g
- Sugars: 6g
- DietaryFiber: 7g
- Sodium: 356mg
Ingredients
- 400g salmon fillets
- 1 lemon (juiced)
- 2 tablespoons chillies
- 350g linguine pasta
- 250g carrots
- 250g zucchinis
- 1 teaspoon canola oil
- 85g natural yoghurt (low fat)
- salt and pepper
- 1 lemon wedge
Method
- Cut the salmon into chunks and place in a dish. Add the lemon zest and juice and the dill. Turn the chunks of salmon to coat them evenly. Cover and marinate in the refrigerator for at least 10 minutes.
- Cook the linguine in boiling water for 10 minutes, or according to the packet instructions, until al dente. Add the thinly sliced carrots to the pasta after 8 minutes cooking, then add the thinly sliced zucchini 1 minute later.
- Meanwhile, brush a non-stick or heavy-based frying pan with the oil and heat thoroughly. Drain the salmon, reserving the lemon juice marinade. Add the salmon to the hot pan and cook, turning the pieces occasionally, for 3–4 minutes or until the fish is firm and just cooked. 4, Add the reserved marinade and the yoghurt to the salmon and cook for a few seconds. Remove from the heat and stir in seasoning to taste.
- Drain the pasta and vegetables and transfer them to a serving dish or to individual plates. Add the salmon mixture and serve with lemon wedges.
Hot tip! Trout fillets, asparagus tips and broad beans are an excellent alternative combination to the salmon, carrot and zucchini. Cook the asparagus tips and beans with the pasta for the last 4–5 minutes.
Use the recipe as a basis for a quick, healthy pantry dinner dish, adding frozen green beans and corn to the pasta and using well-drained canned salmon instead of the fresh fish. There is no need to marinate or cook the canned salmon – the heat of the pasta will bring out its flavour.