Italian-inspired salmon and spinach pasta bake is a hearty dish, easy to put together in a hurry, but chock-full of nutritious ingredients. Pair your pasta bake with a loaf of crusty bread and a tossed salad for a wholesome dinner that will please even the pickiest eaters.
Salmon
Although you can use fresh salmon, either red or pink canned Alaska salmon is commonly used to make a salmon and spinach pasta bake. Pink salmon has a mild flavor and is light in color, while red salmon has a deeper color and more intense flavor. Canned salmon, which is relatively inexpensive, precooked and ready to use, provides high levels of healthy protein, as well magnesium and calcium. If you use fresh salmon, cook the salmon before adding it to your pasta bake.
Spinach
Spinach is packed with beneficial nutrients, and adding spinach to a salmon and spinach pasta bake is an easy way to incorporate this leafy green into your diet. Spinach provides high levels of fiber and vitamin A and C, as well as iron, magnesium, manganese, calcium and zinc. Although you can use thawed, drained frozen spinach in your pasta bake, fresh spinach is more flavorful and has a better texture. Select fresh spinach with bright leaves, then refrigerate the spinach immediately. Use the spinach within three to five days. Wash the spinach just prior to use, as spinach washed before refrigeration doesn't keep as long.
Pasta
Pasta adds flavor, substance and energy-giving carbohydrates to your salmon and spinach dish. To boost the nutrient level even higher, use whole-grain pasta. If you don't like the flavor and texture of whole-grain pasta, consider pasta made of a blend of whole grains and refined white flour, which contains many of the nutrients of whole grain, with a texture more like traditional pasta. Use a substantial pasta such as fettucini or rigatoni, or add interest with tri-colored pasta.
Cheese
Cheese is a protein-rich addition to your salmon and spinach pasta bake, but it can also be high in calories and fat. To keep the level of fat and calories in check, use a cheese made with skim milk, such as Monterey Jack or mozzarella. If fat isn't a concern, use cheddar, or any cheese of your choice, then top the dish with a sprinkle of grated Parmesan.
Extras
Select from a variety of extras to add flavor and interest to your pasta bake. Chopped onion and garlic sauteed in a little olive oil or butter works well, or add chopped celery for a crunch factor. Sun-dried tomatoes add to the Italian flavor of the dish, or blend in grated lemon zest or fresh lemon juice to accentuate the flavor of the salmon. If calories aren't a worry, stir in a bit of heavy cream to provide richness. Season the dish with dried pepper flakes, parsley or chives.
References
- University of Arkansas for Medical Sciences: New World Salmon Florentine
- Woman's Day: Salmon and Spinach Pasta Bake
- FoodNetwork.com: Wild Alaska Salmon, Spinach and Pasta Bake
- Alaska Seafood: About Canned Salmon
- Colorado State University Extension: Spinach Facts
- Kansas State University Extension; What's a Whole Grain Pasta?; Mary Meck Higgins; December 2008
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