Healthy & Creamy Tuscan Salmon Pasta

This healthy creamy Tuscan salmon pasta is the perfect balance of indulgent flavor and nutritious ingredients. It features seared salmon filets nestled in a velvety, dairy-light sauce made with milk, garlic, sun-dried tomatoes, cherry tomatoes, spinach, and Parmesan. Unlike heavy cream-based versions, this sauce is thickened using cornstarch for a rich texture without the added fat. Served over whole-wheat linguine, this dish is satisfying and wholesome, making it an excellent dinner choice for health-conscious food lovers. Quick and easy to prepare, this recipe is ideal for busy weeknights, offering gourmet taste in under 30 minutes.

Ingredients (Serves 4)

For the Salmon:

• 4 salmon filets (about 6 oz each)

• Salt and pepper to taste

• 1 tsp olive oil (for searing)

For the Sauce:

• 1 cup 2% milk

• 1 tbsp cornstarch

• 2 tbsp butter (or use garlic butter if available)

• 2 garlic cloves, minced

• ¼ cup sun-dried tomatoes, chopped

• 1 cup cherry tomatoes, halved

• 2 cups fresh spinach, chopped

• ½ cup grated Parmesan cheese

• Salt and pepper to taste

For Serving:

• Cooked whole-wheat linguine or pasta of choice

Directions

1. Cook the Salmon:
   Heat olive oil in a skillet over medium heat. Season salmon with salt and pepper. Place salmon skin-side down and cook for about 5 minutes until golden. Flip and cook for another 2 minutes. Cover with a lid to finish cooking (internal temp 145°F). Remove and set aside.

2. Make the Sauce Base:
   In the same pan, melt butter and sauté the minced garlic for about 30 seconds until fragrant.

3. Thicken the Sauce:
   Mix cornstarch with a bit of milk to form a slurry. Add this and the rest of the milk to the pan. Stir until thickened, about 2–3 minutes.

4. Add Vegetables:
   Stir in sun-dried tomatoes, cherry tomatoes, and spinach. Cook until the spinach wilts and tomatoes soften.

5. Add Cheese and Seasoning:
   Stir in Parmesan, and season the sauce with salt and pepper to taste.

6. Finish and Serve:
   Add salmon back into the pan and warm through. Serve over cooked whole-wheat linguine, spooning sauce over the top.
   
   

Nutritional Information (Approx. per serving)

• Calories: ~389 kcal

• Protein: ~30 g

• Carbohydrates: ~25–30 g (with pasta)

• Fat: ~20 g

• Fiber: ~4 g

• Sodium: ~450 mg