Sophisticated Salmon Pasta Salad

salmon pasta
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 250
Fat 11g
Carbs 26g
Protein 13g
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Nutrition Facts
Servings: 5 (2 cups each)
Amount per serving  
Calories 250
% Daily Value*
Total Fat 11g 14%
Saturated Fat 2g 10%
Cholesterol 25mg 8%
Sodium 330mg 14%
Total Carbohydrate 26g 9%
Dietary Fiber 0g 0%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 13g  
Vitamin D 5mcg 25%
Calcium 34mg 3%
Iron 1mg 6%
Potassium 288mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 50 min
Prep 30 min, Cook 20 min
Servings 5 (2 cups each)

This versatile pasta salad, with its mouthwatering bits of baked fish, olives, and sun-dried tomatoes, makes a terrific family dinner or lunchbox meal. Because it is equally delicious warm or cold, it also makes a good dish to share at a potluck supper or buffet. Most gluten-free pastas are low-FODMAP, but steer clear of those made with beans or lentils.

Ingredients

  • ½ pound salmon fillet
  • 2 tablespoons olive oil
  • 1/8 teaspoon herbs de Provence
  • 6 ounces uncooked low-FODMAP rotini
  • 1 tablespoon capers
  • 2 tablespoons thinly sliced scallion greens
  • 2 tablespoons chopped fresh parsley
  • ¼ cup chopped green or black olives
  • 2 tablespoons chopped sundried tomatoes
  • 1½ tablespoons fresh lemon juice (½ lemon)
  • ¼ teaspoon salt
  • 2 tablespoons freshly grated Parmesan cheese
  • ½ teaspoon crushed red pepper flakes (optional)

Preparation

  1. Preheat the oven to 425F. Spray a 9 x 9-inch baking dish with oil.
  2. Place the raw salmon fillet skin side down in the prepared baking dish. Spray or brush it lightly with some of the olive oil, and sprinkle it with herbs de Provence. Bake for about 20 minutes, until the fish can be easily flaked with a fork and is opaque in the middle. Cool for about 10 minutes.
  3. Meanwhile, prepare the rotini according to the package instructions. Drain it in a colander, and rinse it briefly with cold water.
  1. In a large salad bowl, stir together the remaining olive oil, capers, scallion greens, fresh parsley, olives, sun-dried tomatoes, lemon juice, salt, Parmesan cheese, and pepper flakes if using. Add the rotini and toss thoroughly.
  2. Use two forks to flake the salmon apart into small bite-sized pieces. Add it to the salad bowl and stir gently. Garnish with additional parsley and Parmesan cheese if desired.

Ingredient Variations and Substitutions

Roasted, pulled, or chopped chicken can be substituted for salmon.

Other herbs, such as fresh basil, can be used instead of parsley.

Cooking and Serving Tips

Gluten-free pastas made from combinations of gluten-free grains (such as quinoa and corn, or corn and rice) tend to be the best substitutes for regular pasta. For best results, don't over-cook it. Rinsing the pasta after draining will stop the cooking and removes starches that might otherwise make the pasta stick together.

If sundried tomatoes are not soft enough to chop easily, soak them in about ½ cup of boiling water until pliable, about 10 minutes. Drain, then chop.

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