I love the combination of a creamy texture, fish and pasta. This is a wonderfully light, but flavoursome supper dish, using yogurt instead of cream with some very nutritious salmon, pine nuts and green veg.
Wholewheat spaghetti provides fibre and slow release carbohydrates. Salmon is an excellent source of Omega 3, an essential fatty acid required for a healthy heart, stable blood pressure and arterial health. Also high in protein and B vitamins. B vitamins are vital for many of our bodies processes, including building DNA and reducing inflammation. Pine nuts contain monounsaturated fats, magnesium and vitamin E, which work together to protect the heart. Green veg are one the best foods you can eat. High quantities of antioxidants will protect you against free radicals which are directly link to degenerative diseases. So all in all, you can't go wrong with this dish!
WHAT YOU NEED (serves 2):
Wholewheat spaghetti to serve
Splash of olive oil to cook
Another splash (of water this time!)
50g pine nuts
Two salmon steaks / fillets
One bunch of asparagus
Very large handful of kale, spinach, cavalero nero - or a mixture of them all - ripped and very woody stems removed
6 shallots, chopped
6 chestnut mushrooms, chopped but not too small
One large leek, sliced
1 clove of garlic
two teaspoons green pesto (from a jar is fine)
Handful of fresh basil
Three tablespoons of unsweetened natural yogurt
Juice of one lemon
Extra virgin olive oil to serve
WHAT YOU DO:
Fry all the vegetables (except the greens) in a little olive oil over a gentle heat until softened. Add the natural yogurt and pesto and stir well. Put the salmon on to cook - oven bake in foil for 15 minutes (with a little oil) or pan fry if you like a crispier edge. Meanwhile put the wholewheat spaghetti into a pan of boiling water with a splash of olive oil
To the vegetables, add the lemon juice, splash of water, greens and basil. Mix and put the lid on over a low heat to steam the green veg - this should take no more than 5 minutes. Season to taste. Pan roast the pine nuts over a medium heat - watch them as they burn in seconds once they heat up!
Once the whole wheat spaghetti is al dente drain and put into the pan with the spaghetti. Mix well to get the pasta coated.
To serve: place the fish and pine nuts on top of the spaghetti, drizzle some extra virgin oil over the top and off you go. :)