Mediterranean Salmon and Broccoli Pasta
This Mediterranean Salmon and Broccoli Pasta is a perfect weeknight dinner — comforting, flavorful, and nutrient-rich. Flaky salmon, tender broccoli, and al dente pasta are tossed in a light lemon-garlic olive oil or creamy yogurt sauce, finished with Mediterranean staples like capers, sun-dried tomatoes, and fresh herbs. It’s hearty yet light, satisfying yet healthy — a beautiful balance on your plate.
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 30–35 minutes
Serves: 4
Ingredients
For the Pasta:
8 oz (225g) whole wheat or regular penne or fusilli
Salt for pasta water
2 cups broccoli florets (fresh or frozen)
For the Salmon:
2 salmon fillets (about 6 oz each)
Salt & pepper, to taste
1 tsp smoked paprika or dried oregano
1 tbsp olive oil
For the Sauce:
2 tbsp olive oil
3 cloves garlic, minced
1/4 cup sun-dried tomatoes (chopped, oil-packed or rehydrated)
1 tbsp capers (optional)
Juice and zest of 1 lemon
1/4 cup Greek yogurt or light cream (optional for creaminess)
1/4 cup grated Parmesan or feta (optional)
1/4 cup reserved pasta water (for thinning)
To Finish:
Fresh parsley or basil, chopped
Extra lemon wedges
Crushed red pepper (optional)
Instructions
Cook the Pasta & Broccoli:
Bring a large pot of salted water to a boil.
Add pasta and cook according to package instructions.
In the last 3–4 minutes, add broccoli florets to the same pot.
Reserve 1/4 cup pasta water, then drain and set aside.
Cook the Salmon:
While pasta cooks, season salmon fillets with salt, pepper, and paprika or oregano.
Heat olive oil in a skillet over medium heat.
Cook salmon skin-side down for 3–4 minutes, flip and cook another 2–3 minutes until flaky and golden.
Remove from pan and gently flake with a fork.
Make the Sauce:
In the same skillet, add 2 tbsp olive oil and garlic. Sauté 30 seconds until fragrant.
Stir in sun-dried tomatoes, capers, lemon zest and juice. Let simmer 1–2 minutes.
Add Greek yogurt or cream if using, then stir in reserved pasta water to create a light sauce.
Combine Everything:
Add drained pasta and broccoli to the skillet. Toss to coat.
Fold in the flaked salmon and cheese (if using). Stir gently to combine.
Serve:
Top with fresh herbs, red pepper flakes, and extra lemon wedges.
Serve warm with a sprinkle of Parmesan or crumbled feta if desired.
Tips for Perfect Results
Don’t overcook the salmon:
Salmon is best when just cooked through and still moist. Aim for an internal temperature of 125–130°F (52–54°C) for medium doneness.
Use the pasta water:
Reserved pasta water adds silkiness and helps emulsify the sauce. Add gradually to control the sauce’s consistency.
Cut broccoli evenly:
Chop florets to similar size so they cook uniformly when added to the pasta water.
Add lemon at the end:
For a fresher, brighter flavor, stir in a final splash of lemon juice just before serving.
Use fresh herbs generously:
Chopped parsley or basil brings freshness and balances the richness of the dish.
Variations
Creamy Mediterranean Style
Add 1/4 cup cream cheese, mascarpone, or ricotta for a luscious texture.
Stir in some grated Parmesan or crumbled feta for added richness and umami.
Tomato Lovers’ Version
Toss in halved cherry tomatoes or roasted tomatoes along with the sun-dried tomatoes for a juicy, sweet boost.
Low-Carb Option
Substitute pasta with zucchini noodles, spaghetti squash, or hearts of palm pasta.
Other Protein Options
Swap salmon with grilled shrimp, tuna, or even chicken breast for a different take.
Veggie-Packed Version
Add sautéed spinach, bell peppers, zucchini, or artichoke hearts to increase fiber and variety.
Bright Citrus Upgrade
Add orange zest or a touch of balsamic glaze to deepen the Mediterranean flavor profile.
Spicy Kick
Add chili flakes, harissa, or a spoon of Calabrian chili paste to the sauce for heat lovers.
Q&A – Frequently Asked Questions
Q: Can I use canned salmon instead of fresh?
A: Yes, canned salmon works well for convenience. Just drain and flake it before adding it to the pasta. Opt for boneless and skinless for best texture.
Q: Can I make it dairy-free?
A: Absolutely! Use a plant-based cream or coconut milk instead of heavy cream, and replace the Parmesan with a dairy-free cheese or nutritional yeast.
Q: How can I make this gluten-free?
A: Simply swap the regular pasta with your favorite gluten-free pasta made from rice, corn, quinoa, or lentils.
Q: Can I use frozen broccoli?
A: Yes, frozen broccoli florets are a great time-saver. Just blanch or steam them before adding to the pasta to avoid excess moisture.
Q: How long will leftovers last?
A: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave with a splash of water or broth to loosen the sauce.
Nutrition Facts (Estimated per Serving)
Serving Size: 1 generous bowl
Calories: 480 kcal
Protein: 32g
Carbohydrates: 35g
Fat: 24g
Saturated Fat: 7g
Fiber: 5g
Sugar: 3g
Sodium: 420mg
Omega-3 Fatty Acids: High (due to salmon)
Vitamin C: 90% DV
Calcium: 15% DV
Iron: 20% DV
Note: Nutrition values may vary based on ingredients and portion sizes.
Conclusion
Mediterranean Salmon and Broccoli Pasta is a delicious, balanced one-pan meal that’s both nourishing and elegant. Packed with heart-healthy omega-3s from salmon, fiber-rich broccoli, and a creamy yet light Mediterranean-style sauce, this dish is perfect for a wholesome family dinner or impressive meal prep. It’s easily adaptable to different dietary needs and provides a fantastic way to get both protein and greens in one satisfying bowl.
Enjoy this feel-good pasta dish that blends Mediterranean freshness with comforting, creamy flavors!