Try this high-protein salmon pasta recipe that has 40 grams of protein per serving and is easy on the stomach. This dish uses soft tofu as a surprising sauce base; you can’t tell! Learn how to make salmon pasta with a creamy sauce full of rich and savory flavor without heavy cream. Plus this recipe reheats well so it’s great for meal prep.
Type of salmon to use
I’ve recently started focusing on eating sustainable salmon because of its improved effects on health and the planet compared to farmed salmon. I use the Seafood Watch website guide on sustainable salmon to keep track of what types to buy.
Using this guide, I buy wild king salmon or wild sockeye salmon sustainably caught in the US, like Washington or Alaska. I currently use meat delivery services from Primal Pastures ($21 for an 8 oz filet) and Seven Sons ($14 for a 7 oz filet), which sell wild salmon. You can also buy it in stores like Sprouts, which has sustainable frozen packs of wild salmon. Remember that these salmon costs are expensive so I try to think of these recipes as a treat.
Tips for cooking salmon
I like to pan-fry salmon because it’s quick and easier than you think! Here’s my tips on how to cook salmon:
- Buy skin-on salmon filets. Pan-frying salmon with the skin on helps keep the salmon moist by having a barrier between the flesh and the hot pan. You can cook the salmon on the pan to about 70% of the way done and not end up with a burnt mess. You also get crispy salmon skin as a treat at the end!
- Use a stainless steel or cast-iron pan to cook salmon. Many people recommend using a nonstick pan because of its obvious non stick properties. However, if you heat stainless steel pan properly, you get a better sear without the salmon sticking. Stainless steel and cast-iron pans are also free of potential PFOAs.
- The key is to preheat the pans before adding the oil. The easiest way to know if a stainless steel or cast-iron pan is hot enough is to sprinkle water onto it. If the water bubbles into steam immediately, it’s not hot enough. If the water turns into small beads and glides effortlessly on the pan, it’s ready for oil. You can also use an infrared thermometer to check the pan’s temperature. When I use a medium-density steel pan, it gets hot enough on high heat in about 1-2 minutes. I’ve tested, and this is about 220 °F, but strangely, this target becomes lower when using thinner pans.
- Use enough oil to cover the bottom of the pan, but don’t drench the pan in oil.
- Place the salmon, skin-side down first.
- Don’t move around the salmon. It will release on its own once it’s seared properly.
Types of pasta to use
Since this is a light and creamy pasta, I like using pasta shapes like spaghetti, bucatini, or even fettucini. I like long strands of pasta to balance out the creamy sauce. I found that using smaller and shorter pasta shapes, like radiatori or campanelle, carried too much sauce in each bite. You can also make your homemade pasta at home!
Ingredients in this pasta sauce
This sauce is protein-packed and easier on the stomach than other heavy-cream-based pasta. Here are some main ingredients that add flavor and protein and create a creamy, low-lactose texture.
- Italian seasoning: saute the Italian seasoning with olive oil first to bloom and deepen its flavor. You can also substitute other dry herbs like basil, oregano, or thyme.
- Sauteed yellow onion and garlic: adds savory notes to the sauce. This is also great with shallots instead of onion for a slightly sweeter flavor.
- Soft tofu: creates a smooth texture and adds lots of protein.
- Nutritional yeast: adds some cheesiness, amino acids, and protein.
- Lemon juice: gives the sauce a bright acidity.
- Fresh grated parmesan: this cheese is technically made from milk but is so low on lactose that it’s an excellent option to thicken the sauce into an even creamier texture and add tons of complex flavor.
- Fresh dill: this citrusy and bright herb complements the salmon.
Can you make this pasta ahead or reheat it?
I like to serve this pasta right after making it because if you wait too long the sauce thickens after cooling. However, you can still make it ahead of time and keep it in the fridge for up to two days. Just know that the texture will be thicker when you microwave it again. Personally I’m ok with it and think its great for meal-prep.
Other salmon & pasta recipe ideas
Salmon is one of my favorite fish and proteins to eat. If you want other ideas on how to cook and eat salmon, try these recipes:
- Broiled Salmon Filets
- Pesto Salmon
- TikTok Salmon Rice Bowl
- Pan-Fried Salmon Bites
- Salmon Steak Recipe (Pan-Seared)
- Miso-Glazed Salmon Recipe
- How to Smoke Salmon
- Air Fryer Salmon Bites Recipe
- Salmon Poke Bowl Recipe (w/ Spicy Mayo & Avocado)
Salmon Pasta
Ingredients
Salmon
- 16 oz salmon skin on filet about ¾ inch thick
- ½ tsp kosher salt Diamond Crystal brand preferred
- 3 tbsp olive oil plus more
Sauce
- 1 tbsp olive oil as needed
- 1 tsp Italian seasoning
- 2 c chopped yellow onion
- 4 tbsp chopped garlic
- ½ c vegetable stock
- 14.5 oz soft tofu
- 2 tbsp nutritional yeast
- 1 tbsp lemon juice
- 8 oz dry pasta spaghetti, fettucini, linguine, or bucatini
- 12 c water for boiling
- ½ c kosher salt Diamond Crystal brand preferred
Finishing
- ½ c fresh grated parmesan plus more for seasoning
- 2 tbsp chopped dill plus more for seasoning
- kosher salt to taste, Diamond Crystal brand preferred
- ½ c pasta water
Equipment Used
- knife and cutting board
- measuring cups and spoons
- pot for boiling
- Strainer
- tongs
- saute pan
- spoon or spatula
- blender
- grater
- fish turner
Instructions
Salmon
- Pat dry the 16 oz salmon skin on filet thoroughly and season the flesh side of the fish with ½ tsp kosher salt.
- Preheat a stainless steel pan over medium-high heat. When you sprinkle water on the pan and beads of water glide easily across the surface, add the 3 tbsp olive oil and heat up for one minute until the oil shimmers and glides.
- Slowly lower the salmon, skin-side down, onto the pan. Cook for about 3-4 minutes until the salmon easily releases from the pan. Don’t lift or dislodge the salmon until it’s ready. The salmon should be 80% opaque.
- Turn the fish over and cook for another 2-3 minutes or until the salmon registers 120 °F internally. It’s okay if the center is still slightly translucent; it will continue to cook after transferring.
- Transfer the fish onto a plate and set aside.
Saute vegetables
- In the same saute pan over medium heat, add the 1 tbsp olive oil. Saute the 1 tsp Italian seasoning until fragrant, about 30 seconds.
- Add the 2 c chopped yellow onion and cook until softened about 3-5 minutes.
- Add the 4 tbsp chopped garlic until fragrant, about 30 seconds.
- Add the ½ c vegetable stock to deglaze the pan.
- Transfer the sauce to a blender. Set aside.
Pasta
- In a pot, bring to a boil the 12 c water for boiling and ½ c kosher salt.
- Add the 8 oz dry pasta and follow the box instructions to cook until al dente. Take a bite of the pasta, it should be soft with a slight bite to the texture. About 7-8 minutes.
- Transfer the pasta to a bowl and set aside.
- Reserve ½ c pasta water.
Sauce
- In the same blender we already started adding sauce ingredients, add the 14.5 oz soft tofu, 2 tbsp nutritional yeast, 1 tbsp lemon juice, and ¼ c of pasta water.
- Blend until smooth, scraping down the sides and reblending as necessary.
- In the same saute pan over medium heat, transfer the sauce and add the ½ c fresh grated parmesan. Mix until incorporated.
- Cook in the pan for two minutes to heat up and thicken the sauce, stirring occasionally. Taste the sauce and add kosher salt if you need it.
- Add the pasta and mix with tongs gently. Add more pasta water if it’s too thick.
- Cube the salmon and add to the pan. Add the 2 tbsp chopped dill and mix.
- Serve immediately.
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