Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Creamy Avocado Pasta with Salmon

Creamy Avocado Pasta with Salmon

Serves 4

I've been loving my spiralizer lately - swapping veggie noodles for pasta is a great way to get more veggies (in a fun way) into your day, which means more fiber and more nutrients! Some of my faves to spiralize are zucchini, sweet potato, beets, and cucumber, but there are so many possibilities if you have the right spiralizer! If you're looking for a good one keep on scrolling to the bottom to the post -I have a link for you.

This pasta is creamy, but the lemon and herbs make the flavour really fresh. Swap the salmon for fresh prawns if you prefer, or try cilantro instead of basil in the sauce. 

 
 

Tools:

  • Food Processor
  • Juicer or reamer
  • Kettle
  • Spiralizer
  • Baking sheet 
  • Large pot & colander
  • Food processor or high-speed blender (for the avocado sauce)

Ingredients: 

For the pasta:

  • 2 small zucchini, spiralized
  • whole wheat or gluten-free pasta

For the sauce: 

  • 1 ripe avocado
  • 1/2 cup basil leaves (optional - sub cilantro)
  • 1-2 garlic cloves (to taste)
  • Juice of 1/2 lemon
  • 1/4 cup parmesan (more to taste if you like)
  • salt and pepper
  • hot water
Cutting pasta 1/2 and 1/2 with zucchini noodles is a great little trick to increase the volume and veggies in your meal!

Cutting pasta 1/2 and 1/2 with zucchini noodles is a great little trick to increase the volume and veggies in your meal!

Salmon all ready to roast! We go for wild pacific whenever possible. 

Salmon all ready to roast! We go for wild pacific whenever possible. 

For the salmon: 

  • 16 oz filet of wild salmon
  • 1/2 lemon, sliced
  • 1 tsp olive oil
  • salt and pepper
  • chili flakes (optional)

Instructions:

Creamy avocado pasta steps
  1. Preheat the oven to 400F (if you have a steam oven, even better! Salmon cooks so nicely when you steam it). 
  2. Put a large pot of water on to boil for your pasta. 
  3. Prep the salmon: put the filet on a baking sheet, skin side down. Brush with olive oil and sprinkle with salt, pepper, and chill flakes if desired. Put lemon slices on top and place in the pre-heated oven. Bake the salmon for about 12-15 minutes (cooking time will depend on your oven and the thickness of your salmon filet, but you can tell your salmon is done when it flakes apart when you gently pull it with a fork. 
  4. When pasta water comes to a boil add pasta and cook according to package instructions. Set your timer to 1 minute prior to when your pasta will finish cooking.
  5. Boil water in the kettle so you have hot water ready for when you make the sauce
  6. While the pasta and salmon are cooking, wash and spiralize the zucchinis and set aside in a bowl.  
  7. The sauce will brown quickly, so it's best to make it right before you serve the pasta -  shoot for about 5 minutes before the salmon and pasta are done. 
  8. To make the pasta sauce: Place peeled avocado, lemon juice, garlic, basil leaves, parmesan, salt and pepper into the food processor or blender and process. 
  9. While the sauce is blending, add hot water 1 Tbsp at a time until sauce is smooth and the consistency of your liking. You can make it as thin or as thick as you like, but I generally keep it to a consistency that you have to spoon over the pasta rather than pour. 
  10. When the pasta has 1 minute left to cook (when the timer goes off) add the zucchini noodles to the boiling water with the noodles. Cook together for 1 minute until pasta is done and then drain. 
  11. Remove the salmon from the oven and cut into ~4oz sections (the size of a deck f cards)
  12. Toss the pasta, zucchini noodles and sauce together in a large serving bowl. 
  13. Portion the pasta and sauce into bowls and top with salmon filets. 
  14. Garnish with additional parmesan

Optional: Add sun-dried tomatoes


Nutrition: 

Per 1/2 cup cooked pasta, 1/2 zucchini spiralized, 4 oz salmon, 1/4 sauce recipe

Creamy Zucchini pasta with salmon Nutrition

Highlights & swaps: 

  • The avocado and salmon in this recipe are full of heart-healthy fats :) To get your fill of those omegas that keep your heart and brain healthy and strong, make sure fatty fish is on the menu 2-3 times every week. 
  • If you're a pasta lover, mixing the pasta half and half with spiralized veggie noodles is a great way to get extra veggies into your meal
  • If you're looking to go lighter on the carbs, skip the pasta all together and go for 100% zucchini noodles
  • If you're a pasta lover but you're not into the whole wheat kind, there are lots of higher fiber options showing up on the market now. The fiber is healthy for your gut and helps to slow down digestion, stabilize your blood sugars and keep you satisfied after your meal. 
  • Swap cilantro for the basil in the sauce for a different flavour
  • Use prawns instead of salmon for the protein. 

Happy cooking! 


I've been loving my spiralizer! I use veggie and sweet potato noodles as substitutes for pasta in all sorts of dishes and salads. Some of my favourites to spiralize are beets, butternut squash, sweet potato, zucchini, and cucumber. 

Click on the picture for more info about my favourite spiralizer! 

Click on the picture for more info about my favourite spiralizer! 

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