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Wednesday, August 28, 2013

Salmon and Spinach Fettuccine

Spinach.  Salmon. Wheat Pasta.  Creamy Goodness!

I've been paying even more attention to what I eat lately, because I'm pregnant.  For any pregnant ladies out there, fish is long as you know what types are safe and recommended in pregnancy (avoid shark, swordfish, yellowfin tuna, and mackerel) and enjoy the low mercury fish a couple times a week (wild salmon, tilapia, haddock, or crab).  Mothers who ate fish (the healthy ones) in pregnancy 2x a week in pregnancy had babies with better vision, hearing, language and communication skills, IQ scores, cognition, and lower risks for other health problems.  The key is getting your low-mercury Omega-3s, which are building blocks for the brain.   Here is a helpful guide from the Food and Drug Administration (FDA), so you can choose the lowest mercury fish for your meal.  Here's a Mercury Calculator from NRDC to see if you're in the "safe zone" each week.

For the non-pregnant folks, salmon is still something you should be eating for your OWN health.  The Omega-3s keep your heart in check (helps protect against heart attacks, strokes, heart arrhythmia and more) and balance out good and bad cholesterols in your blood.  They can also fight obesity by secreting leptin (something that helps with your metabolism) and reduces inflammation.  I could go on MORE, but I'll stop...I think you're getting the point.  Additionally, don't forget about the disease-fighting benefits of Spinach and heart-health benefits of olive oil.    And besides all of that health stuff, this recipe is just simply delicious.  I hope you like it as much as we do!

16 oz. Salmon
1 Tbsp. Olive Oil
1 Package Whole Wheat Fettuccine
12 oz. Spinach (Could Substitute Peas)

2 Tbsp. Butter
1/4 Cup Sour Cream (FF or Low Fat)
1/2 Cup Milk (Skim)
1/2 Cup Parmesan Cheese
Sea Salt and Pepper to taste

1.  Preheat oven to 350 degrees F.
2.  Bring a stockpot (or large saucepan) of water to a boil on the stove.
3.  Baste salmon fillets in the olive oil.  Place on aluminum-foil lined baking sheet, or in a casserole dish.  Bake for 10-12 minutes, or until it flakes easily with a fork.
4.  Meanwhile, put Fettuccine noodles into water and cook as directed on the box.
5. While pasta is cooking, steam your spinach (I used frozen organic spinach and steamed it in my Pampered Chef Micro-Cooker--discussed in my Turkey Sloppy Joe's recipe).
6.  Once salmon is done, use a fork to flake the salmon into chunks.  Set aside.
7.  Drain pasta.  Reduce stovetop heat to medium-low.  Add butter to stockpot or pan.  Stir in sour cream, milk, and Parmesan.  Stir in pasta, spinach, and salmon.  Combine well and stir until sauce thickens.


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