Good Source of Omega-3s

Tagliatelle and Salmon

with Pine Nuts and Pecorino
5
Average: 5 (2 votes)
(2 votes)
Tagliatelle and Salmon

Tagliatelle and Salmon - The best part of sushi and noodles, together in one dish!

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
579
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon, like many fatty fish, contains plenty of bone-strengthening vitamin D and valuable, heart-healthy omega-3 fatty acids. Garnished with tomatoes, pine nuts and rocket, this light but satisfying meal provides a whole bouquet of other vitamins and vital substances.

If you do not get the salmon in sushi quality or do not want to eat raw fish: steam the salmon fillet with some lime juice in a non-stick pan. If necessary, you can replace the fresh pasta with 125 grams of dried wholemeal pasta.

1 serving contains
(Percentage of daily recommendation)
Calorie579 kcal(28 %)
Protein34 g(35 %)
Fat26 g(22 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.7 mg(88 %)
Vitamin D16.4 μg(82 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.6 mg(130 %)
Vitamin B₆1 mg(71 %)
Folate78 μg(26 %)
Pantothenic acid1.6 mg(27 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C21 mg(22 %)
Potassium806 mg(20 %)
Calcium277 mg(28 %)
Magnesium107 mg(36 %)
Iron4.1 mg(27 %)
Iodine43 μg(22 %)
Zinc3.1 mg(39 %)
Saturated fatty acids6.8 g
Uric acid237 mg
Cholesterol47 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 tablespoon Pine nuts
1 ounce pecorino romano
1 bunch Arugula (about 3 oz)
4 Cherry tomatoes
Limes
7 ounces Salmon (sushi-grade)
salt
peppers
10 ounces fresh Pasta (such as tagliatelle, from the refrigerated section)
1 tablespoon olive oil
1 tablespoon Chile oil
How healthy are the main ingredients?
SalmonPastaArugulapecorino romanoPine nutsolive oil
Preparation

Kitchen utensils

1 Non-stick pan, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fine grater, 1 Citrus juicer, 1 Bowl, 1 large Pot, 1 Sieve, 1 Peeler, 1 Tablespoon, 1 Salad server, 1 Paper towel, 1 Bowl, 1 Wooden spoon

Preparation steps

1.
Tagliatelle and Salmon preparation step 1

Toast pine nuts in a dry non-stick pan and let cool on a plate.

2.
Tagliatelle and Salmon preparation step 2

Shave Pecorino with a peeler.

3.
Tagliatelle and Salmon preparation step 3

Rinse and spin dry arugula, then chop coarsely.

4.
Tagliatelle and Salmon preparation step 4

Rinse and dry tomatoes and cut into quarters.

5.
Tagliatelle and Salmon preparation step 5

Rinse the lime half in hot water, wipe dry and grate the zest finely. Squeeze lime.

6.
Tagliatelle and Salmon preparation step 6

Rinse salmon, pat dry with paper towels and cut into thin slices.

7.
Tagliatelle and Salmon preparation step 7

Place salmon in a bowl, season with salt, pepper and lime juice and zest and mix well. Cover and marinate in the refrigerator. 

8.
Tagliatelle and Salmon preparation step 8

Meanwhile, cook pasta in a large pot of boiling salted water until al dente according to package instructions, then drain. 

9.
Tagliatelle and Salmon preparation step 9

Immediately put the pasta into a preheated bowl and toss with tomatoes, arugula, salmon mixture and both oils. Season with salt and pepper.

10.
Tagliatelle and Salmon preparation step 10

Top with pine nuts and Pecorino cheese and serve immediately on warmed plates.