Friday, April 22, 2011

Recipe: Linguine with Salmon and Peas

Written by Sophie McGough APD CDE

For the recipe this week I need your help.  I have cooked this twice and both times my hubby really liked it but I wasn't so sure.  I thought it was nice but was missing something from a flavour perspective.  The second time I cooked it, I added some garlic and used prawns as well as the salmon but I still can't put my finger on what it is missing.  Those budding chefs out there may have some ideas, so let me know!  Maybe some chilli???

It is from the Low GI Diet Cookbook so it is low GI, 2185 kJ per serve, 13g of Fat (sat 2g), 34g of protein, 66g of carbohydrate, 8g of fibre and 240mg of sodium.  For those of you with diabetes or trying to lose weight I would make this recipe serve 6 and it would be more suitable.  Adding some extra vegetables or having a salad on the side would also enhance the nutritional quality of this recipe.

Ingredients (Serves 4):

350g (12 oz) linguine
2 x 200g (7 oz) salmon fillets, skinned
1 tablespoon olive oil
300 g (10 ½ oz/2 cups) fresh or frozen peas
250 ml (9 fl oz/1 cup) fish or vegetable stock
2 tablespoons chopped flat-leaf (Italian) parsley
freshly ground black pepper
juice of 1 lemon, or to taste
1 teaspoon finely grated lemon zest, or to taste


  1. Bring a large saucepan of water to the boil and cook the pasta until al dente.
  2. Meanwhile, check the salmon for any bones, then cut into bite sized pieces.  Heat the oil in a large, deep frying pan until the oil is shimmering, then add the salmon and cook gently for about 5 minutes, or until the salmon changes colour and is cooked through, being careful not to brown it.  Add the peas, stock and parsley and cook for 1 -2 minutes.  Season with plenty of pepper, then add lemon juice and zest, to taste, stirring gently to combine all the ingredients.
  3. When the pasta is cooked, drain well and add to the sauce, tossing lightly to coat in the sauce.  Serve immediately.


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