Salmon Pasta with Tomato Basil Sauce
Lunch • India
How to Make Salmon Pasta with Tomato Basil Sauce (Traditional & Healthy Version)
Salmon Pasta with Tomato Basil Sauce is a unique fusion dish that blends the richness of salmon with the tangy flavors of tomato and basil, all tossed with pasta. While pasta is not native to India, it has gained immense popularity in urban kitchens and among health-conscious youth, especially during festivals like Holi and Christmas when innovative recipes are tried. In India, fresh basil (tulsi) and ripe tomatoes (tamatar) are often used to create vibrant, aromatic sauces, making this dish a flavorful lunch option. The use of salmon adds a luxurious touch and makes it a protein-rich meal, perfect for those looking to balance taste and nutrition. The dish’s appeal lies in its creamy, mildly spicy sauce, which can be customized with local masalas and herbs for an Indian twist. This recipe is ideal for lunch, especially when you want something light yet satisfying. The pasta can be cooked using atta (whole wheat flour) pasta for a healthier alternative. With the growing trend of global cuisine in India, Salmon Pasta with Tomato Basil Sauce is now a favorite among families who appreciate both tradition and innovation.
Ingredients(for 1 medium bowl per person)
- 120 grams Whole wheat pasta (atta pasta) (Atta pasta for healthier carbs)
- 150 grams Fresh salmon fillet (Cleaned and deboned)
- 2 medium Tomato (tamatar) (Ripe, finely chopped)
- 10-12 leaves Fresh basil leaves (tulsi) (Chopped)
- 3 cloves Garlic (lehsun) (Finely chopped)
- 1 tablespoon Olive oil (Cold pressed)
- 1/2 teaspoon Salt (To taste)
- 1/4 teaspoon Black pepper powder (Freshly ground)
- 1/4 teaspoon Chilli flakes (Optional for spice) - optional
- 30 grams Low-fat paneer (cottage cheese) (Grated, optional for creaminess) - optional
Instructions
- 1
Boil atta pasta in salted water until al dente. Drain and set aside.
8 minutes
Add a few drops of oil to prevent sticking.
- 2
Heat olive oil in a tawa. Add chopped garlic and sauté till golden.
2 minutes
Do not burn garlic, as it turns bitter.
- 3
Add chopped tomatoes and cook until soft and pulpy.
5 minutes
Cover the pan for faster cooking.
- 4
Add salt, black pepper, and chilli flakes. Mix well.
1 minute
Adjust spices to your preference.
Why This Dish is Healthy
By using whole wheat pasta and fresh ingredients, this dish avoids processed foods and excess calories. Salmon boosts protein intake, aiding muscle repair and satiety. Olive oil and basil make this meal lighter and easier to digest. The addition of low-fat paneer adds calcium without extra fat. The recipe is customizable for dietary needs and is suitable for those seeking nutritious, wholesome Indian lunch options.
This Salmon Pasta is high in protein due to salmon and paneer, and rich in omega-3 fatty acids, supporting heart health. The use of atta pasta provides complex carbohydrates and dietary fibre. Tomatoes are a great source of vitamin C, potassium, and antioxidants, while basil offers anti-inflammatory properties. Olive oil adds healthy fats, making it suitable for a balanced lunch. The recipe keeps saturated fat low and offers moderate calories, ideal for calorie-conscious eaters.
Pro Tips
- 💡Tip 1: Use atta pasta for extra fibre and lower GI.
- 💡Tip 2: Add basil leaves just before serving for maximum aroma.
- 💡Tip 3: Cook salmon gently to retain moisture and nutrients.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave. Add a splash of water or olive oil to refresh the pasta.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 500.0 kcal |
