Description: So simple and easy to prepare. Just add smoked salmon and lemon zest with pasta. This tastes amazing even though the preparation is so simple!
Serves: 2
Cooking time: 15 minutes
Ingredients
- Farfalle (Alternatively, fusilli or penne) – 180g
- Smoke salmon – 100g
- Extra Virgin olive oil – 2 tablespoons
- Lemon zest – 1 teaspoon
- Ground black pepper – 2 dashes
- Onion (optional) – thinly sliced half of small size or 20g
Method
1. Follow the package instructions to cook the pasta to al dente in plenty of boiling water.
2. Drain the pasta, mix with olive oil.
3. Add the salmon, black pepper and lemon zest on top.
To serve: Sprinkle additional ground pepper and top it up with onion according to your preference.
Nutritional values per serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin B2 | Vitamin B3 |
|---|---|---|---|---|---|---|---|---|---|
| 380.5 | 20.4g | 3.8g | 66.1g | 3.4g | 1.7g | 0.8g | 0.5g | 0.5mg | 8.8mg |
| 19.0% | 40.8% | 5.4% | 25.4% | 11.2% | 1.8% | 14.0% | 2.3% | 41.9% | 67.6% |
Nutritional Tips
Salmon is one of the good sources of poly-unsaturated fatty acid: PUFA (omega-3). PUFA are known to be effective in lowering the risk of coronary heart disease and cholesterol.
Fatty acids have different structures depending on the number of carbon and hydrogen atoms. When hydrogen atoms are missing, C atoms form double bonds.
Saturated FAs (SFA): no double bonds
Monounsaturated FAs (MUFA):1 double bond (2 missing hydrogen atoms)
Polyunsaturated FAs (PUFA): 2 or more double bonds (4 or more missing hydrogen atoms)
Omega−3 fatty acids are types of fat and they are also called ω−3 fatty acids or n−3 fatty acids. They are polyunsaturated fatty acids (PUFAs) and characterized by a double bond. These bonds are located 3 carbon atoms away from the terminal methyl group (CH3) in their chemical structure.
The key message here is that fat with more bonds is beneficial to our body 🙂
Mignonne Nutri-Cuisine 