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This Tangy Salmon Spinach Pasta blends flaky salmon, wilted spinach, and perfectly cooked pasta in a silky Greek yogurt mixture. The salmon's deep flavor works wonderfully with the zesty lemon and aromatic dill, while Greek yogurt creates a velvety sauce that's lighter than traditional cream-based alternatives.
We stumbled upon this mix when looking for healthier pasta night options. The Greek yogurt sauce was such a success that my husband, who usually loves heavy cream sauces, now specifically asks for this version.
Key Ingredients
- Salmon: Pick bright, firm fillets without any strong fishy odor. Wild-caught gives the best taste, though quality farmed salmon works nicely too.
- Pasta: Go for types that grab onto sauce well. The ridges on rigatoni or penne catch every drop of the creamy mixture.
- Fresh Spinach: Brings vibrant color, nutrients, and gentle earthiness. Stick with fresh leaves rather than frozen for this dish.
- Greek Yogurt: Whole milk version makes the creamiest sauce, but reduced-fat is fine too. Just make sure it's unflavored.
- Fresh Lemon: Adds zing that lifts all the flavors and goes perfectly with both the fish and greens.
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Simple Cooking Method
- Get Your Pasta Ready:
- Fill a big pot with water and bring to a strong boil. Add plenty of salt until it tastes like seawater. Cook pasta until firm to the bite, about a minute under package timing. Save 1 cup of the cooking water before draining - you'll need this for your sauce.
- Prepare the Salmon:
- Dry the salmon with paper towels so seasonings stick better. Sprinkle both sides with salt and pepper. Heat olive oil in a large pan over medium-high heat. Cook salmon with skin facing up for 4 minutes. Flip and cook 3-4 minutes more until just done through.
- Whip Up the Sauce:
- Put pasta back in the pot over low flame. Mix in Greek yogurt while stirring constantly. Slowly add cooking water until you get the right thickness. Add spinach and stir until slightly wilted. Mix in lemon juice and dill with gentle motions.
- Finish the Dish:
- Tear salmon into big flakes. Mix carefully into your pasta. Taste and add more seasonings if needed. Serve right away while still hot.
I've made this meal countless times and learned that getting the timing right is crucial. I start cooking the salmon when the pasta's halfway done, so everything finishes at just the right moment.
Watch Your Heat
Getting that smooth, creamy sauce depends on how you manage heat. If you mix Greek yogurt into pasta that's too hot, it might split. I always let my pasta cool slightly before adding the yogurt. The leftover warmth heats the sauce gently without breaking it.
Prep-Ahead Options
This dish tastes best freshly made, but you can get some parts ready earlier. Cook your salmon and keep it apart from the pasta. When you're ready to eat, warm the pasta with a bit of water before mixing in the fish.
Handy Cooking Advice
- Dry your salmon thoroughly before adding seasonings for a nicer crust.
- Always save that pasta water - it's the secret to a smooth sauce.
- When sauce gets too thick, just add cooking water one spoon at a time.
After trying so many versions of this dish, I've finally got the perfect balance of healthy and tasty. This pasta works great for family dinners or weekly meal prep, giving you restaurant-quality food without much work. The mix of protein-packed salmon, nutritious spinach, and filling pasta creates a complete meal that's both good for you and incredibly tasty.
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Frequently Asked Questions
- → Can I cook with frozen fish?
- Yep! Just thaw it first. You can also try canned salmon if that's what you've got.
- → Why should I save pasta water?
- It helps make the sauce nice and smooth if it feels too thick.
- → When is salmon fully cooked?
- It flakes easily and isn't see-through, with an internal temp of 145°F.
- → Can I prep it ahead of time?
- It's best eaten fresh, but you can cook extra salmon for other meals later.
- → Why switch heavy cream for yogurt?
- It makes the dish healthier by cutting fat and adding protein.