Spicy Salmon Pasta | High in Fiber and Omega-3s

Role of Fiber and Omega-3:

Fiber has many benefits in overall health and prevention of chronic diseases. Foods like oatmeal, whole wheat pasta, and brown rice are high in fiber. It helps prevent constipation by adding bulk to stool. Fiber also has a role in lowering LDL cholesterol, managing blood glucose levels, and helping you feel full for longer.

Like fiber, omega-3 fatty acids aid in heart health through lowering triglycerides and decreasing blood pressure. Omega-3 fatty acids also promote brain health as they are components of cellular membranes. Omega-3 rich foods include salmon, sardines, flaxseeds, and walnuts.

If you want a flavorful and nutritious meal, this recipe is for you! If you want an even simpler version, cook the bell peppers on the sheet pan with the salmon and serve over brown rice.

Ingredients:

Pasta:

• 1 pound whole grain pasta

• 2 tablespoons extra virgin olive oil

• 1 chopped medium yellow onion

• 3 cloves garlic, grated

• 2 chopped bell peppers

• 2 teaspoons paprika

• 2 teaspoons garlic powder

• 1 teaspoon chili powder

• 1 teaspoon cayenne pepper Red pepper flakes

• 1 cup low sodium chicken broth

• 1 cup 2% milk

• 2 ounces cream cheese

• 1/4 cup parmesan cheese

• ½ cup plain greek yogurt

Salmon:

• 2 pounds salmon, cut into 2 inch strips

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• ½ teaspoon cayenne pepper

• 1 teaspoon chili powder

• Olive oil

Instructions:

1. Preheat the oven to 450 degrees. Prepare a sheet pan with oil. Add the salmon strips and seasonings, and toss to coat. Add oil. Bake for 10-15 minutes until the tops are crispy.

2. Bring a large pot of water to a boil. Cook the pasta according to package directions. Drain.

3. In the pot, add 2 tablespoons olive oil, bell peppers, onion, and garlic. Cook for 5 minutes until the peppers are soft. Stir in seasonings. Add a pinch of red pepper flakes. Cook for one minute and pour in broth and milk. Add the cream cheese. Whisk until smooth. Bring the sauce to a gentle simmer and cook for 5 minutes, until thickened.

4. Stir in the parmesan. Remove from heat. When cooled, fold in the greek yogurt. Toss in the pasta. Leave on low heat for 2 minutes.

5. Serve immediately, top with 2 slices of salmon.

Written By: Hope Unkauf, TWI Dietetic Intern

Hope is a current dietetic intern and master’s student at Texas Woman’s University. Driven by her own personal history of a disrupted relationship with food, Hope is passionate about educating others on the beauty and purpose of food. In her free time, she enjoys hiking, painting, reading, and developing new mocktail recipes!