Saturday, 27 July 2013

Spaghetti Meal with Salmon


salmon, vegetables, spaghetti, quick meals, parmesan,

Spaghetti with Salmon and Vegetables

This recipe is my quick spaghetti meal after a good day out walking. It is amazing how many calories you burn during a 4-6 hour walk. Even though we take snacks and lunch on our walks, we still find ourselves starving when we get home.

For peak performance, we found out that muscles need carbs and protein for the recovery and repair process after a workout, so this explained why my husband and I both craved the extra calories. Now we happily allow ourselves to indulge in the extra carb intake, prior to and after our 10-14 mile walks.

salmon, vegetables, spaghetti, quick meals, parmesan,

Spaghetti with Salmon and Veg (serves 2)

 Ingredients:

1 medium onion
3 cloves garlic
4 medium portobello mushrooms 
2 baby courgettes
2 large ripe tomatoes
handful broccoli
1 cup cooked cannellini beans
120-150g fresh salmon fillets
100ml white wine
fresh basil
2 tablespoons capers
dash of tamari (for salmon)
200-250g dried spaghetti
olive oil
grated parmesan cheese

Method:

Start by cooking your spaghetti in the usual way, and whilst it's cooking, prepare your vegetables.

Into a large non-stick fry pan add a dash of olive oil, add chopped onion, saute for 3-5 mins, add cubed mushrooms, fry for 2 mins, then add cubed courgettes and tomatoes, Add capers and 30ml white wine to keep it moist.

Keep adding the wine as the liquid evaporates, then add the broccoli, chopped basil and cannellini beans, cover with a lid and turn down the heat.  

Allow the vegetable mixture to simmer gently without drying out, the juices from the tomato should form a nice sauce.  

In a separate non-stick fry pan, add a dash of olive oil, add sliced salmon pieces, sprinkle with tamari, and cook quickly 2 mins on each side.

Apart from flavour the tamari helps the salmon achieve a char-grilled look.

Strain the spaghetti, divide into bowls and top with the vegetable mixture and salmon pieces sprinkle with parmesan cheese and serve.

Enjoy, buono appetito!

salmon, vegetables, spaghetti, quick meals, parmesan,