Salmon and broccoli pasta is the perfect example of how nutritious ingredients can come together to create something truly comforting and delicious. This dish combines the rich, flaky texture of perfectly cooked salmon with tender-crisp broccoli florets and al dente pasta, all brought together with a light, creamy sauce that enhances rather than masks the natural flavors. What makes this recipe so appealing is its brilliant balance of omega-3 rich salmon, vitamin-packed broccoli, and satisfying pasta, creating a meal that feeds both body and soul. The dish manages to feel indulgent while being incredibly healthy, proving that you don’t need to sacrifice nutrition for comfort. This recipe serves 4-6 people generously and transforms simple weeknight ingredients into something special enough for entertaining, yet easy enough for busy family dinners.
Ingredients
- 400g penne or fusilli pasta
- 500g salmon fillet, skin removed and cut into 3cm chunks
- 400g broccoli, cut into medium florets
- 3 tablespoons olive oil
- 4 cloves garlic, thinly sliced
- 1 small onion, finely diced
- 200ml dry white wine
- 300ml single cream
- Zest and juice of 1 large lemon
- 3 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- 50g Parmesan cheese, grated
- 2 tablespoons butter
- Salt and freshly ground black pepper
- Red pepper flakes (optional)
- Extra Parmesan and herbs for serving
Preparing the Salmon
Pat the salmon chunks completely dry with paper towels and season generously with salt and pepper. Dry salmon will sear beautifully and won’t stick to the pan.
Cut the salmon into uniform pieces so they cook evenly. Remove any remaining pin bones by running your fingers over the flesh and pulling them out with tweezers or small pliers.
Let the seasoned salmon sit at room temperature for 10-15 minutes before cooking. This ensures even cooking throughout each piece.
Cooking the Broccoli
Bring a large pot of salted water to a rolling boil for the pasta. While waiting, cut the broccoli into uniform florets that will cook evenly and fit nicely on a fork with the pasta.
When the water boils, add the broccoli florets first and cook for 2-3 minutes until they’re bright green and tender-crisp. Remove the broccoli with a slotted spoon and set aside.
Keep the boiling water for cooking the pasta. This method ensures the broccoli maintains its vibrant color and perfect texture while using just one pot.
Cooking the Pasta
Add the pasta to the same boiling water and cook according to package directions until al dente. The pasta should have a slight bite to it, as it will continue cooking slightly when combined with the sauce.
Reserve 1 cup of the starchy pasta cooking water before draining. This liquid gold will help create a silky sauce that clings beautifully to the pasta.
Drain the pasta but don’t rinse it. The surface starch helps the sauce adhere properly.
Searing the Salmon
While the pasta cooks, heat 2 tablespoons of olive oil in a large pan over medium-high heat. The pan should be hot but not smoking.
Carefully add the salmon chunks to the pan, leaving space between each piece. Sear for 2-3 minutes on the first side without moving them, allowing a golden crust to form.
Gently turn the salmon pieces and cook for another 2-3 minutes until golden on all sides and just cooked through. The salmon should flake easily but still be slightly pink in the center.
Remove the salmon from the pan and set aside on a warm plate. Cover loosely with foil to keep warm.
Building the Sauce
In the same pan used for the salmon, add the remaining tablespoon of olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened and translucent.
Add the sliced garlic and cook for another minute until fragrant. Be careful not to let the garlic brown, as it will become bitter.
Pour in the white wine to deglaze the pan, scraping up any golden bits left from the salmon. Let the wine reduce by half, which concentrates its flavor and removes the alcohol.
Creating the Creamy Element
Add the single cream to the pan and bring to a gentle simmer. The cream should bubble lightly around the edges but not boil vigorously, which could cause it to curdle.
Add the lemon zest and half of the lemon juice. The citrus brightens the rich cream and complements the salmon beautifully.
Season the sauce with salt, pepper, and a pinch of red pepper flakes if using. The sauce should taste rich but bright, with a good balance of cream and acidity.
Bringing Everything Together
Add the drained pasta to the pan with the cream sauce and toss gently to coat. Add splashes of the reserved pasta water as needed to create a sauce that clings to the pasta without being heavy.
Gently fold in the cooked broccoli florets, being careful not to break them up. The broccoli should be evenly distributed throughout the pasta.
Remove the pan from heat and add the butter, swirling until it melts and creates a glossy finish to the sauce.
Final Assembly
Carefully fold the seared salmon chunks into the pasta, being gentle to keep the pieces intact. The salmon should be distributed throughout the dish but maintain its beautiful seared appearance.
Add the fresh dill and parsley, stirring gently to distribute the herbs without breaking up the salmon. These fresh herbs add brightness and complement the rich, creamy sauce.
Stir in half of the grated Parmesan cheese and the remaining lemon juice. Taste and adjust seasoning as needed.
Plating and Presentation
Divide the salmon and broccoli pasta among four to six warmed bowls or plates. Make sure each serving gets a good portion of salmon, broccoli, and pasta.
Top each serving with the remaining Parmesan cheese and a sprinkle of fresh herbs. The cheese should melt slightly from the heat of the pasta.
Finish with a drizzle of good olive oil and a few cracks of black pepper. Serve immediately while the pasta is hot and the salmon is at its most tender.
Nutritional Benefits
This pasta dish is a nutritional powerhouse, providing high-quality protein and omega-3 fatty acids from the salmon, vitamins and minerals from the broccoli, and complex carbohydrates from the pasta. The combination creates a complete, balanced meal.
The cream sauce, while indulgent, is used in moderation and provides calcium and vitamin D. Using single cream instead of double cream reduces the calorie content while maintaining richness.
Serving Suggestions
This dish is substantial enough to serve as a complete meal, but pairs beautifully with a simple green salad dressed with lemon vinaigrette. The fresh, crisp salad provides a nice contrast to the rich pasta.
A crisp white wine like Pinot Grigio or Sauvignon Blanc complements the salmon and doesn’t compete with the delicate flavors.
Storage and Reheating
While this pasta is best enjoyed immediately, leftovers can be stored in the refrigerator for up to 2 days. When reheating, add a splash of cream or pasta water to restore the sauce consistency.
Reheat gently in a pan over low heat, stirring carefully to avoid breaking up the salmon pieces. Microwave reheating works but may affect the texture of the fish.
Tips for Perfect Results
The key to perfect salmon and broccoli pasta is timing. Cook the broccoli until just tender-crisp and the salmon until just done to avoid overcooking either component.
Use the best quality salmon you can afford, as its flavor is central to the dish. Fresh salmon should smell clean and ocean-like, never fishy.
Don’t skip the pasta water – it’s essential for creating the proper sauce consistency that brings all the elements together harmoniously.
