This perfect light fresh fish dish could be considered the posh cousin of spaghetti carbonara. If you can make a decent carbonara and you like salmon, this dish will rock your world.
The key to this dish is to perfectly cook the salmon and if you want to take it to a god-like status, you can use fresh handmade pasta. I learned how to make fresh pasta only a few years ago as it just wasn’t a done thing in our household when I was growing up. Ninety per cent of the pasta we ate was spaghetti; makes sense as bolognese was the sauce. The wonderful thing about this dish is the way all the ingredients work so well together - the acid and freshness from the tomato, the crispy soft salmon with the creamy balanced sauce from the wine and lemon; now add a bit of peppery rocket to the mix and ‘flavour town’ is the result.
Did you know salmon is high in Omega-3 fatty acids? Because we’re not able to produce the essential fatty acids in our body, we have to look to our diet. Specifically, oily fish contains EPA and DHA Omega-3 fatty acids, which help to decrease inflammation, and protect your heart and your brain; this helps to keep the integrity of the fattier areas of the brain also. Protein is essential for healing, growth, and maintaining muscle mass and metabolism, and salmon is a lean source of protein which also keeps you full for longer. Salmon in particular contains nearly the whole spectrum of B Vitamins which contribute to maintaining energy levels, prevent inflammation, protect the heart, and bolster brain function. Getting all those B Vitamins in one source is really important, as it helps with absorption as opposed to piecing them together through many different sources. You’ll get around half of your RDI of B12, niacin, and B6 in a 130g serving of salmon.
You know how flamingos turn pink because of all the small crustaceans and algae they eat? Well it turns out salmon is similar, and the hue has some added health benefits. The fish’s pink-ish, red colour comes from an antioxidant called astaxanthin, which salmon get from their diet. For you, it helps decrease bad cholesterol and increase the good. Studies show it may even work alongside Omega-3 fatty acids to help prevent inflammation in the nervous system and brain. Additionally, this antioxidant astaxanthin is good for skin thanks to its anti-ageing properties. Everybody likes to talk about how salmon keeps our skin and our hair looking healthy, and it’s precisely because of the astaxanthin antioxidant. It can even help combat the signs of UV damage and prevent water loss. That’s some good reasons to eat salmon. Be daring and have a go at this wonderfully healthy and tasty mediterranean salmon pasta.
PREP TIME: 10 mins
COOKING TIME: 20 mins
300g fettuccine or penne pasta (dried or handmade)
2 tbsps olive oil
2 tbsps GAUCHO
4 x 220g salmon fillets, skinned and seasoned with salt and pepper
1 small brown onion, chopped finely
1 clove garlic, crushed
2 tsps lemon rind, finely grated
1 tbsp lemon juice
¼ cup (60ml) good quality dry white wine
1 tbsp corn flour + 2 tablespoons water in a cup and stir (to make a slurry)
1 tsp black peppercorns, crushed
1 tbsp capers (optional)
1/3 cup fresh baby rocket
1 lemon, cut into quarters
Cook pasta in large saucepan of boiling water for 12-15 minutes until al dente; drain.
Mix GAUCHO and oil in a bowl and coat the salmon. Marinate for 20 mins MAX.
Heat 1 tablespoon of oil in large frying pan, and pan fry salmon for 2 to 3 minutes until nicely browned on both sides or cooked through as desired.
Remove from frypan and gently place salmon in large bowl; and with 2 forks gently flake into large chunky pieces.
Heat remaining tablespoon of oil in same pan.
Cook onion and garlic, stirring, until fragrant 3 mins.
Add lemon rind, lemon juice and wine; bring to the boil.
Continue to gently boil, stirring, until liquid reduces to about 3 tablespoons.
Stir in cream, pepper, capers and slurry; return to the boil. Sauce will thicken quickly.
Remove from heat, and mix pasta through your sauce.
Sprinkle with baby rocket, garnish with a wedge of lemon and wash it down with a local Queensland Viognier or beverage of your choice.