Brain Food

Spaghetti with Salmon

in Lemon Sauce
Average: 4.4 (13 votes)
(13 votes)
Spaghetti with Salmon

Spaghetti with Salmon - Pasta with salmon in the Mediterranean style

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Health Score:
82 / 100
25 min.

Healthy, because

Even smarter

Nutritional values

The salmon scores points for its abundance of omega-3 fatty acids. These healthy fats keep our heart healthy by protecting the blood vessels and positively influencing the cholesterol level. In addition, the ability to concentrate is improved as the fatty acids improve the transmission of stimuli in the brain. The fish also provides us with vitamin D, which among other things ensures strong bones.

For the fish dish you can also use frozen salmon. Defrost it and then cut it into cubes. Instead of the soy cream you can also use another vegetable alternative such as cashew, spelt or oat cream. If you are a fan of the classic cream sauce, use cooking cream or whipped cream with vegetable stock.

1 serving contains
(Percentage of daily recommendation)
Calorie599 cal.(29 %)
Protein30 g(31 %)
Fat28 g(24 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage12.5 g(42 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.8 μg(4 %)
Vitamin E2.4 mg(20 %)
Vitamin K81.2 μg(135 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.9 mg(64 %)
Folate68 μg(23 %)
Pantothenic acid1.4 mg(23 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C16 mg(17 %)
Potassium688 mg(17 %)
Calcium118 mg(12 %)
Magnesium130 mg(43 %)
Iron5.1 mg(34 %)
Iodine30 μg(15 %)
Zinc3.2 mg(40 %)
Saturated fatty acids4.7 g
Uric acid215 mg
Cholesterol47 mg
Complete sugar12 g
Development of this recipe:


5 ozs Salmon (without skin)
1 thin sprig Leeks (about 100 grams)
2 small carrots (about 100 grams)
5 ozs Whole Wheat Spaghetti
½ lemon
2 sprigs parsley
2 Tbsps olive oil
½ cup dry white wine (or fish stock)
¾ cup Soy creamer
How healthy are the main ingredients?
LeekSalmonolive oilparsleycarrotsalt

Kitchen utensils

1 Pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Citrus juicer

Preparation steps

Spaghetti with Salmon preparation step 1

Rinse salmon, pat dry and cut into 2 cm (approximately 3/4 inch) cubes.

Spaghetti with Salmon preparation step 2

Trim leek, rinse and cut crosswise into thin rings. Peel carrots and cut into thin strips.

Spaghetti with Salmon preparation step 3

Meanwhile, rinse half a lemon in hot water and wipe dry. Peel lemon zest thinly and cut into very thin strips. Squeeze lemon juice. Rinse the parsley, shake dry, pluck off the leaves and chop finely.

Spaghetti with Salmon preparation step 4

Cook spaghetti according to package directions in salted water until al dente.

Spaghetti with Salmon preparation step 5

Heat the oil in a skillet. Season salmon with pepper and fry on all sides for 3-4 minutes.

Spaghetti with Salmon preparation step 6

Remove salmon and add leek rings and carrot strips to the skillet. Cook over medium heat, stirring, for 3-4 minutes.

Spaghetti with Salmon preparation step 7

Add white wine or fish stock, soy creamer, lemon zest and 1-2 tablespoons lemon juice. Cook for 2-3 minutes over medium heat.

Spaghetti with Salmon preparation step 8

Season salmon with a little salt and add back to skillet. Heat briefly. Mix in parsley.

Spaghetti with Salmon preparation step 9

Drain the spaghetti in a sieve and gently mix with the sauce. Season with salt and pepper and serve the spaghetti with salmon immediately.