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Mediterranean Salmon Pasta

Mediterranean Salmon Pasta
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2 ratings
Want a restaurant quality meal that you can make in 30 minutes or less? Enjoy this delicious blend of whole grain pasta and heart-healthy goodnees that you'll agree is quite a catch.
healthified recipe
Here's the skinny:

6 ounces penne or rotini pasta > 6 ounces whole wheat penne or rotini pasta
2 tablespoons butter > nonstick cooking spray
1 can (14.5 oz) diced tomatoes, undrained > 4 large roma tomatoes, chopped 
1/2 teaspoon salt > 1/8 teaspoon salt
2 tablespoons butter >2 teaspoons olive oil
1 cup crumbled feta cheese (4 ounces) > 1/2 cup crumbled reduced-fat feta cheese (2 ounces) 
1/2 cup chopped kalamata olives > 2 tablespoons fresh basil sprigs

Nutritional Highlights

Calories
650  (before)

450  (after)
Total Fat
38 g (before)

21 g (after)
Saturated Fat
16 g (before)

5 g (after)
Sodium
1250 mg (before)

380 mg (after)
Dietary Fiber
4 g (before)

7 g (after)
Prep Time:20 min
Start to Finish:
makes:6 Servings
6 ounces whole wheat penne or rotini pasta
Nonstick cooking spray

2 cloves garlic, minced
4 large roma tomatoes, chopped 
1/2 cup sliced green onions
12 ounces cooked salmon,* broken into chunks, or two cans (6 oz) water-pack skinless, boneless salmon, drained
1/8 teaspoon salt
3 tablespoons snipped fresh basil 
1/2 teaspoon black pepper
2 teaspoons olive oil 
1/2 cup crumbled reduced-fat feta cheese (2 ounces)
2 tablespoons fresh basil sprigs

1  In a 4-quart Dutch oven, cook pasta according to package directions. Drain well. Return pasta to Dutch oven; cover to keep warm.
2  Lightly coat an unheated large nonstick skillet with nonstick cooking spray. Heat skillet over medium-high heat. Add garlic; cook and stir for 15 seconds. Add tomatoes and green onions to skillet. Cook and stir until just tender. Sprinkle salmon with salt. Add salmon, snipped basil, and pepper to skillet. Heat through.
3  Add oil to drained pasta; toss to mix. Add salmon mixture and feta cheese to pasta; toss gently. Serve warm. Garnish with basil sprigs.
4  * Purchase 1 pound frozen skinless salmon fillets, 1-inch thick. Thaw fish. Rinse fish; pat dry with paper towels. Preheat broiler. Place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Broil 4 inches from the heat for 8 to 12 minutes or until fish begins to flake when tested with a fork, turning once halfway through cooking. Use right away or freeze for later use. Makes about 12 ounces cooked fish. For faster (but higher in sodium) salmon, use two 6-ounce cans water-pack, skinless, boneless salmon, drained.

Nutritional Information

1 1/2 cups: Calories 450 (Calories from Fat 190); Total Fat 21g (Saturated Fat 5g); Cholesterol 65mg; Sodium 380mg; Total Carbohydrate 38g (Dietary Fiber 7g, Sugars 4g); Protein 33g % Daily Value Vitamin A 30%; Vitamin C 35%; Calcium 8%; Iron 15% Exchanges 2 Starch, 3 1/2 Lean Meat, 1 1/2 Fat Carbohydrate Choices 2 1/2