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Healthy Recipes: Spinach Fettuccine with Salmon and Green Beans

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Spinach Fettuccine with Salmon and Green Beans

from the 
American Institute for Cancer Research

This easy-to-prepare dish pairs classic Italian cuisine with a popular fish for a healthy, colorful meal. You can even customize it with some red pepper flakes to add zest to suit your taste.

The salmon not only brings a wonderful color to the dish, but it provides a bounty of nutritional benefits, especially the omega-3 fatty acids, helpful for heart health. Most chefs also tout the fact that wild salmon has a much better texture.

Look for Alaskan or Washington wild caught salmon as most ecologically friendly, but if not available, U.S. farmed salmon is judged a good alternative by the Seafood Watch program at the Monterey Bay Aquarium.

The spinach fettuccine, which is simply pasta made with added sautéed spinach, adds a hearty green color to the dish. Green beans further enhance the visual appeal and the lemon juice brings out the flavor of both the fish and beans.

Paprika is a spice made from dried red bell peppers; it both seasons and contributes color. Although considered to have a mild taste and light aroma, paprika can produce a little heat in recipes. If you are looking for an extra kick, buy yellow to light tan colored paprika because the red is fairly mild in comparison. Or you can add a few red pepper flakes.

If you are looking for a quick, elegant dish to power your busy lifestyle, you’ll want to make this recipe an integral part of your home menu.

Fettuccine Salmon

Spinach Fettuccine with Salmon and Green Beans

  • 3-4 quarts water
  • 8 oz. fresh green beans, trimmed and cut into 1-inch pieces (frozen may be substituted)
  • 1/2 lb. spinach fettuccine, cooked per package directions, drained
  • 1 Tbsp. olive oil, divided
  • 12 oz. fillet fresh salmon (preferably wild), cut into strips
  • Salt and freshly ground pepper, to taste
  • 1 tsp. paprika
  • 2 cloves fresh garlic, finely chopped.
  • 1/8 tsp. red pepper flakes (optional)
  • 2 Tbsp. chopped fresh chives
  • 2 Tbsp. chopped fresh parsley
  • 1/2 Tbsp. fresh lemon juice

Boil water in large saucepan. Add beans, if using fresh. Cook about 4 minutes or until tender crisp. Remove with slotted spoon. Set aside. Cook pasta in boiling water per package directions and drain.

While pasta cooks, heat 1/2 Tbsp. oil in large skillet over medium heat. Remove skin from salmon if desired. Season salmon with salt, pepper and paprika. Sear salmon strips for about 3-5 minutes. Carefully turn over and cook for an additional 1 minute. Remove salmon from pan and set aside.

Heat remaining oil in large skillet over medium heat. Add garlic and red pepper flakes, if using. Sauté 1 to 2 minutes not letting garlic brown. Add green beans and sauté an additional 2 minutes.

Add cooked pasta, salmon, chives, parsley, and lemon juice to skillet.

Toss thoroughly, but gently, to combine. Serve hot.

Makes 4 servings.

Per serving: 390 calories, 12 g total fat (2 g saturated fat), 44 g carbohydrate,
27 g protein, 4 g dietary fiber, 65 mg sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

 

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