linguine with pan-fried salmon
PREPARATION: 10 MINUTES, PLUS MARINATING, COOKING: 15 MINUTES
3/4 pound (400 g) boneless, skinless salmon fillet
grated zest and juice of 1 lemon
2 tablespoons (30 ml) chopped fresh dill
12 ounces (350 g) linguine
1 cup (250 g) carrots, cut into long matchstick strips
1 cup (250 g) zucchini, cut into long matchstick strips
1 teaspoon (5 ml) sunflower oil
1/3 cup (90 ml) low-fat crème fraîche or low-fat sour cream
pinch of salt
freshly ground black pepper
1 lemon, cut into wedges, to serve
1 Cut the salmon into bite-sized pieces and place in a dish. Combine the lemon zest, juice and dill and add to the salmon. Turn the pieces of salmon to coat them evenly in the marinade. Cover and marinate in the fridge for at least 10 minutes.
2 Cook the pasta in a saucepan of boiling water for about 10 minutes, or until al dente. Add the carrots to the pasta for the final 2 minutes of cooking time, then add the zucchini 1 minute later.
3 Meanwhile, brush a nonstick or heavy-bottom frying pan with the oil and place over medium heat. Drain the salmon, reserving the lemon juice marinade. Add the salmon to the hot pan and cook, turning the pieces occasionally, for 3–4 minutes, or until the fish is firm and just cooked through.
4 Add the reserved marinade and crème fraîche to the salmon and cook for a few seconds. Remove the pan from the heat and season with salt and pepper.
5 Drain the pasta and vegetables and divide among four bowls or plates. Add the salmon mixture and serve with the lemon wedges.
Each serving provides
490 calories, 32 g protein, 10 g fat (2 g saturated fat), 66 g carbohydrate (5 g sugars), 6 g fiber, 230 mg sodium
|linguine with pan-fried salmon|