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Poached salmon, pasta and pea salad with mustard dressing

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

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This is a surprisingly filling yet light dish that is high in fibre and iron and is dairy-free. We love the crispness fresh peas that provide a lovely contrast to the soft poached salmon.

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

1.5L (6 cups) water
1 small lemon, sliced
2 x 200g skinless salmon fillets
250g wholegrain penne pasta
150g sugar snap peas, trimmed, halved
200g snow peas, trimmed, sliced (see tip)
1 bunch asparagus, trimmed, sliced (or 1 ½ cups sliced green beans)
2 tablespoons chopped fresh dill
100g baby spinach
3 teaspoons Dijon mustard
1 teaspoon finely grated ginger
1 ½ tablespoons lemon juice
2 teaspoons olive oil
1 teaspoon honey
cracked black pepper, to serve

Instructions

1 In a medium saucepan bring water and lemon slices to the boil over a medium heat. Add salmon, cover and remove pan from heat. Set aside to poach for 10 minutes, or until salmon is cooked to your liking. Roughly flake salmon in large pieces.

2 Meanwhile, cook pasta until al dente (or according to packet instructions), adding sugar snaps, snow peas and asparagus for last minute of cooking time. Rinse pasta and vegetables under cold running water and drain.

3 In a large bowl combine pasta, vegetables, salmon, dill and spinach. Whisk together mustard, ginger, lemon juice, oil and honey. Add to salad and gently toss to combine. Season with pepper and serve.

Variations

Use only sugar snaps or only snow peas if the other is unavailable.
Make it gluten free: Use gluten-free pasta and check mustard is gluten free.

Nutrition Info (per serve)

Calories 576cal

Kilojoules 2410kJ

Protein 31g

Total fat 27g

–Saturated fat 8g

Carbohydrates 50g

–Sugars 7g

Dietary fibre 10g

Sodium 110mg

Calcium 110mg

Iron 6mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Feb 2017

One comment on Poached salmon, pasta and pea salad with mustard dressing

Ann Glamuzina February 9, 2022 at 11:49 am #

This is really good the next day for lunch if you have leftovers. Have also used the poaching technique to add to a Nicoise salad instead of using tuna.

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