By Josephine Agbonkhese
Certain foods hold a special place for women due to their nutritional benefits when paired thoughtfully, and one of such is pasta. Pasta earns its appeal through comfort, versatility, and science-backed benefits. Far from mere indulgence, a well-made pasta dish feels nurturing and satisfying without excess heaviness.
A standout example is the Creamy Lemon Garlic Salmon and Vegetable Pasta—a recipe that combines flaky salmon for omega-3 richness (great for skin, mood, and heart health), tender chicken for extra protein, and a rainbow of veggies like broccoli, carrots, spinach, cherry tomatoes, and peas for fiber, vitamins, and that fresh, satisfying crunch.
Creamy Lemon Garlic Salmon and Vegetable Pasta
Ingredients (Serves 4)
340g pasta
450g salmon fillets
2 cups broccoli florets
2 medium carrots, thinly sliced
2 cups baby spinach or frozen peas
1 cup cherry tomatoes, halved
4 garlic cloves, minced
Zest and juice of 1 large lemon
1 cup low-sodium chicken or vegetable broth
½ cup heavy cream
2 tbsp olive oil
¼ cup grated cheese
Fresh basil or parsley, chopped
Salt, pepper, and red pepper flakes to taste
Instructions:
Cook pasta according to package directions in salted water. Reserve ½ cup pasta water, then drain.
In a large skillet, heat 1 tbsp olive oil over medium-high. Season salmon (or chicken) with salt, pepper, and lemon zest. Sear 3-4 minutes per side until cooked through (salmon flakes easily). Remove and set aside; flake salmon into chunks.
In the same skillet, add remaining oil and sauté garlic for 1 minute until fragrant.
Toss in carrots and broccoli; cook 4-5 minutes until tender-crisp. Add cherry tomatoes and spinach/peas for the last 2 minutes.
Pour in broth and lemon juice, scraping up bits. Stir in cream and simmer 2-3 minutes to thicken slightly. Add Parmesan, adjusting with reserved pasta water for silkiness.
Toss cooked pasta into the sauce, then gently fold in flaked salmon (and chicken if using).
Finish with fresh herbs, extra lemon zest, and a pinch of red pepper flakes for brightness.