AIS Sports Nutrition

Rigatoni with salmon & ricotta

HINT: You can replace the fresh salmon with a 210 g can of salmon, well drained, but there is no need to cook it - just add it to the pasta with the vegetable mixture

500 g rigatoni
2 small salmon fillets (about 300 g)
spray of canola or olive oil
1 small onion, finely chopped
3 stalks celery, finely sliced
2 zucchini (courgette), sliced
200 g low-fat ricotta cheese
2 teaspoons chopped fresh dill
freshly ground black pepper, to taste
lemon juice, to taste
 
Start cooking the pasta in a large saucepan of  boiling water. Meanwhile, place the salmon fillets in a frying pan and cover with cold water.  Place over low heat and cover (if you don't have a lid use a flat baking tray).  The water should be just moving on the surface, not boiling or simmering.  Cook for about 7 minutes or just until the flesh changes colour.  Test by inserting the point of a sharp knife into the thickest part and gently flake the fish.  Lift the fish from the pan with a slotted spoon or spatula and drain on paper towels.  Spray a nonstick frying pan with oil and heat.  Add the onion, celery and zucchini and cook over medium heat, stirring occasionally, for about 3 minutes or until soft.  When the pasta is al dente, drain and return to the pan.  Gently break the salmon apart with a fork and add to the pasta along with the vegetables.  Crumble the ricotta over the pasta and add the dill.  Season with pepper and a squeeze of lemon juice.  Toss to combine thoroughly, and serve immediately.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2550 (608)
1700 (405)
Carbohydrate (g)
90
60
Protein (g)
32
21
Fat (g)
12
8
Calcium, Iron, Zinc

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4-6

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