Wholemeal pasta and salmon salad
A cold salad of wholemeal pasta with cooked salmon cubes, fresh cherry tomatoes and crisp lettuce, flavoured with basil or oregano. Wholegrain fibre provides lasting energy, while the salmon supplies quality protein and omega-3 fats. A practical, balanced option to eat at home or take in a lunchbox.
At a glance
- DifficultyEasy
Allergens
- Gluten
- Fish
Who this recipe is for
A cold one-dish meal with whole grains and oily fish, suitable for a weight-loss plan or the usual diet of active people.
Ingredients
Step by step
- Cook the wholemeal pasta in plenty of boiling water with a pinch of salt, following the packet instructions, until al dente.
- Drain the pasta and rinse it under cold water in a colander to stop the cooking; drain well.
- Wash, dry and chop the lettuce leaves, then place them at the bottom of a salad bowl or serving dish.
- Wash the cherry tomatoes and halve them.
- Cut the previously cooked salmon (steamed, baked or pan-fried) into small cubes.
- Mix the cold wholemeal pasta with the lettuce, cherry tomatoes and salmon cubes.
- Add the chopped basil or oregano and dress with extra-virgin olive oil and a few drops of lemon juice before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with coeliac disease or avoiding gluten
Use certified gluten-free pasta made from corn, brown rice or legumes (lentils or peas).
If you do not have fresh salmon
Replace it with salmon canned in water, well-drained canned tuna, mackerel or sautéed firm tofu cubes.
For a creamy dressing
Emulsify the olive oil with a tablespoon of low-fat natural yoghurt and a teaspoon of mustard for freshness with very few extra calories.
What it provides
Wholemeal pasta provides complex carbohydrates and fibre, which support slower carbohydrate absorption and help avoid sharp fluctuations in blood glucose. Cooked salmon provides high-biological-value protein and essential omega-3 fatty acids, which benefit the lipid profile and cardiovascular health. Lettuce and cherry tomatoes round out the dish with water, potassium and antioxidants such as lycopene, making a satisfying meal without excess saturated fat.
The dietitian's tip
Use leftover baked or pan-fried salmon from a previous meal to make this salad in under ten minutes. If you cook the pasta ahead and keep it in the fridge for a few hours, some of its starch becomes resistant starch, which has a beneficial prebiotic effect on your gut microbiota.
Learn more about planning your meals in our weight-loss section. Other fresh fish recipes: pasta salad with egg and tuna and salmon poke bowl.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
You have tried diets that worked for a month, only for the weight to come back, and now you do not know…
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