Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Salmon and leek pasta without cream uses gently softened leeks, salmon flakes and peas with a lemony Greek-yogurt finish. The yogurt is added after the skillet comes off the heat so the coating stays light rather than splitting in a hard boil.
Thick leeks can hide grit. Cleaning before slicing prevents sand ending up in a smooth sauce, where it is difficult to remove.
Yogurt sauce may separate on reheating even when it was smooth on day one. Reheat gently with a little water and check that the complete portion reaches 165°F / 74°C. For another preparation, see Salmon and Spinach Lasagna.
Why Readers May Like It
- 1Measured portions, a clear sauce method and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving pasta meal with the sauce and toppings included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. Plain pasta-boiling water is drained and is not a nutrient-bearing ingredient.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Whole-wheat fusilli, dry | about 10 oz | 280 g | 986 kcal | 38.8 g | 205.4 g | 8.2 g |
| Raw boneless skinless salmon | about 1 lb 2 oz | 500 g | 1040 kcal | 102.1 g | 0 g | 67.1 g |
| Leeks, washed and thinly sliced | about 2 medium, trimmed | 300 g | 183 kcal | 4.5 g | 42.5 g | 0.9 g |
| Green peas, thawed if frozen | about 1 1/3 cups | 200 g | 162 kcal | 10.8 g | 28.9 g | 0.8 g |
| Plain nonfat Greek yogurt | about 3/4 cup | 200 g | 118 kcal | 20.4 g | 7.2 g | 0.8 g |
| Olive oil | 1 tbsp | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Lemon juice | 2 tbsp | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Fresh dill, chopped | about 1/4 cup loosely packed | 10 g | 4 kcal | 0.3 g | 0.7 g | 0.1 g |
| Garlic, minced | 2 cloves | 6 g | 9 kcal | 0.4 g | 2 g | 0 g |
| Table salt | about 1/6 tsp | 1 g | 0 kcal | 0 g | 0 g | 0 g |
| Ground black pepper | about 1/2 tsp | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2636 kcal | 177.5 g | 289.4 g | 92 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
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Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large pasta pot (paid link)
- Colander (paid link)
- Wide saucepan or skillet (paid link)
- Instant-read food thermometer (paid link)
- Shallow food containers (paid link)
Before You Start
Thick leeks can hide grit. Cleaning before slicing prevents sand ending up in a smooth sauce, where it is difficult to remove.
Allow about 40 minutes. Components can overlap; use the doneness cues rather than the clock alone. Measure ingredients and prepare the vegetables before heating the pan. Use the listed dry, raw or drained state for each weight.
Wash the leeks carefully
5–7 minutesSplit trimmed leeks lengthwise, rinse between the layers and slice thinly. Pat salmon dry and check for bones. Use a separate board for the raw fish. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Cook the pasta and peas
To package timingBoil fusilli in unsalted water following its packet. Add peas for the final 2–3 minutes, or until hot and tender. Reserve a mug of water, then drain.
Soften leeks gently
8–10 minutesWarm half the oil in a wide covered skillet (paid link). Add leeks and a splash of water. Cover and cook over medium-low heat for 8–10 minutes, stirring, until soft but not browned. Add garlic for the final minute.
Cook the salmon
To 145°F / 63°CTransfer leeks to a bowl. Add remaining oil and salmon to the skillet. Cook over medium heat, turning carefully, until the thickest part reaches 145°F / 63°C. Timing depends on thickness; check with a thermometer.
Flake and inspect
1–2 minutesMove salmon to a clean plate and break into large flakes. Remove any remaining bones. Return leeks to the skillet and switch off the heat.
Temper the yogurt
1 minuteIn a bowl, stir yogurt, lemon juice, dill, salt and pepper together. Add 2–3 tablespoons of warm pasta water gradually while stirring. Do not pour boiling water directly into a cold, unmixed yogurt mass.
Combine off the heat
1–2 minutesFold pasta and peas into the leeks, then add the yogurt mixture and salmon flakes. Mix gently. Add warm pasta water in small amounts if the coating is too thick; avoid boiling the yogurt sauce.
Serve while warm
1 minuteDivide fish, pasta and vegetables equally among four bowls and serve promptly. Any extra Parmesan or oil would be additional to the estimate.
How to Know It Is Ready
Cook fish to 145°F / 63°C; shrimp should be pearly and opaque. Reheated leftovers reach 165°F / 74°C.
Pasta is tender and the sauce coats it at the consistency described in the method.
One quarter of every listed ingredient, including pasta, sauce and any measured topping.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 44.4 g protein per serving.
- Pasta, the listed protein source and vegetables are included in the complete meal.
Things to Consider
- Fish, wheat and milk.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Pasta meal planning
Home cooks looking for a measured seafood lunch or dinner.
Home cooking
Yogurt sauce may separate on reheating even when it was smooth on day one. Reheat gently with a little water and check that the complete portion reaches 165°F / 74°C.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein or pasta, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- For a milder herb finish, replace dill with parsley by weight. This changes the flavor but keeps the same basic method.
- Use the package directions for an alternative pasta and recalculate if its nutrient label differs.
Allergen Information
Fish, wheat and milk.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Pasta Meal
Use salmon weighed raw, without skin or bones. Smoked or canned salmon changes sodium, texture and handling; it is not a gram-for-gram nutrition equivalent.
Reheating the Meal
Reheat the portion you plan to eat to 165°F / 74°C throughout. Add a little water if needed to loosen the sauce and check several places because microwave heating can be uneven. Pasta and dairy sauce textures may change after storage.
Follow USDA leftovers guidance. For another sauce and ingredient combination, browse Tuna Pesto Pasta with Peas.
Frequently Asked Questions
No. It contains Greek yogurt even though it has no cream. A suitable dairy-free yogurt creates a different recipe and nutrition estimate.
Yes. Thaw safely in the refrigerator, pat dry and cook to 145°F / 63°C in the thickest part.
Finely sliced onion can work, but its stronger flavor and cooking time differ. Cook it until soft before combining with fish and yogurt.
Use the serving controls to scale the gram quantities and serving count. Use larger cookware or cook in batches; cooking time does not simply double. Approximate household notes below remain at the base four-serving amounts.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the raw, dry and drained amounts listed in the recipe.
Compare on Amazon → (paid link)Paid link · opens in a new tabChef’s knife
Prepare ingredients in the sizes described by the method.
Compare on Amazon → (paid link)Paid link · opens in a new tabCutting board
Keep preparation surfaces clean and separate raw animal foods from cooked food.
Compare on Amazon → (paid link)Paid link · opens in a new tabLarge pasta pot
Allow enough room for pasta to boil and be stirred.
Compare on Amazon → (paid link)Paid link · opens in a new tabColander
Drain pasta after reserving the required cooking water.
Compare on Amazon → (paid link)Paid link · opens in a new tabWide saucepan or skillet
Use a suitable pan for the sauce and other cooked components.
Compare on Amazon → (paid link)Paid link · opens in a new tabInstant-read food thermometer
Check the stated poultry or seafood temperatures with a clean probe.
Compare on Amazon → (paid link)Paid link · opens in a new tabShallow food containers
Cool and refrigerate planned leftovers promptly.
Compare on Amazon → (paid link)Paid link · opens in a new tab
