Healthy & Creamy Tuscan Salmon Pasta

Healthy & Creamy Tuscan Salmon Pasta is a lighter take on the traditional Tuscan-inspired dish, combining tender seared salmon with a creamy, garlicky sauce made without heavy cream. Packed with baby spinach, sun-dried tomatoes, and your favorite pasta, this recipe offers a rich flavor profile while keeping things balanced and nutritious.

Why You’ll Love This Recipe

• Creamy and flavorful without the heaviness of traditional cream sauces
• Packed with omega-3s from salmon and fiber from whole grain or protein pasta
• Quick enough for weeknight dinners—ready in under 30 minutes
• Flexible and easy to adapt for gluten-free, dairy-free, or low-carb diets
• A restaurant-quality dish you can make at home with simple ingredients

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the salmon and sauce

• Salmon fillets (skinless or skin-on)
• Olive oil
• Butter (optional for richer flavor)
• Garlic, minced
• 2% milk (or any milk of your choice)
• Cornstarch (to thicken the sauce)
• Sun-dried tomatoes
• Cherry tomatoes, halved
• Baby spinach
• Grated Parmesan cheese or a dairy-free alternative
• Salt and freshly ground black pepper
• Optional: red pepper flakes, fresh basil

For the pasta

• Whole-wheat, high-protein, gluten-free, or any preferred pasta

directions

this recipe

1. Sear the salmon
   • Heat a skillet with a bit of olive oil over medium heat.
   • Season salmon with salt and pepper, then cook skin-side down for 4–5 minutes. Flip and cook another 2–3 minutes until just cooked through. Remove and set aside.
2. Make the sauce
   • In the same pan, lower the heat and add garlic. Sauté briefly until fragrant.
   • Whisk milk and cornstarch together, then pour into the pan. Stir until the sauce begins to thicken.
3. Add vegetables and flavor
   • Stir in sun-dried tomatoes, cherry tomatoes, and baby spinach. Let cook until spinach wilts.
   • Add grated Parmesan and season with salt, pepper, and optional red pepper flakes.
4. Combine pasta and finish
   • Cook pasta according to package instructions, drain, and add to the sauce. Toss to combine.
   • Flake the cooked salmon and return it to the pan. Stir gently to combine everything.
   • Serve immediately, garnished with fresh basil and extra Parmesan if desired.

Servings and timing

• Servings: 4
• Prep time: 10 minutes
• Cook time: 15–20 minutes
• Total time: 25–30 minutes

Variations

• Low-carb: Use spiralized zucchini or cauliflower rice instead of pasta
• Gluten-free: Choose gluten-free pasta or quinoa
• Dairy-free: Use plant-based milk and nutritional yeast instead of Parmesan
• Different proteins: Try shrimp, chicken, tofu, or chickpeas
• Add-ins: Mushrooms, asparagus, kale, or roasted red peppers

storage/reheating

• Refrigerate: Store in an airtight container for up to 3 days
• Reheat: Warm in a skillet over low heat with a splash of milk to loosen the sauce
• Freezing: Not recommended, as the sauce may separate and the salmon texture may change

FAQs

What makes this sauce creamy without cream?

The sauce uses milk thickened with cornstarch for a lighter yet creamy texture.

Can I use frozen salmon?

Yes, just be sure to thaw and pat dry before cooking.

Is this recipe gluten-free?

It can be if you use gluten-free pasta.

How do I make it dairy-free?

Use almond or oat milk and swap the cheese for nutritional yeast or a dairy-free alternative.

Can I use another type of fish?

Yes, trout, cod, or even canned salmon can work.

What pasta works best with this dish?

Fettuccine, linguine, or penne hold the sauce well, but any pasta you like will work.

How spicy is it?

It’s mild, but you can add red pepper flakes or chili for more heat.

Can I meal prep this dish?

Yes, cook the pasta and sauce ahead. Store separately and combine when reheating.

How do I keep the salmon from overcooking?

Cook just until it flakes easily—don’t leave it in the pan too long after it’s done.

What sides go well with it?

A side salad, garlic bread, or roasted vegetables pair perfectly.

Conclusion

Healthy & Creamy Tuscan Salmon Pasta is a flavorful, wholesome dish that doesn’t compromise on richness or satisfaction. With easy steps and flexible ingredients, it’s a reliable go-to recipe whether you’re cooking for yourself, your family, or guests. Give it a try and enjoy a restaurant-worthy meal at home—with a healthier twist.

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