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lunch
Salmon and Broccoli Pasta
PreconceptionMediterraneanEasyServes 225 min
Flaked cooked salmon and steamed broccoli tossed with whole wheat pasta and olive oil.
This dish is a wonderful staple for couples preparing for pregnancy. Low-mercury salmon is a premier source of omega-3 fatty acids, which actively lower inflammation and promote healthy blood flow to reproductive organs, benefiting both egg quality and sperm motility. Broccoli and whole wheat pasta provide a strong dose of folate and sustained energy, building up protective maternal stores while supporting optimal sperm DNA formation.
View Nutrition Facts
One serving≈650 kcal · 43 g protein
Calories650 kcal
Protein43 g
Carbs51 g · 6.7g sugar
Fat34 g · 7.6g sat
Fiber12 g
Sodium966 mg
Folate236 mcg DFE
Iron4.3 mg
Calcium345 mg
Choline145 mg
Iodine107 mcg
Vitamin D603 IU
Vitamin B123.8 mcg
DHA + EPA2,401 mg
Zinc3.1 mg
from its ingredients
Ingredients
8 oz salmon, cooked and flaked
1 head broccoli, chopped into small florets
1½ cups whole wheat pasta
2 tbsp olive oil
2 cloves garlic, minced
½ lemon, zested and juiced
1 oz parmesan cheese, grated
½ tsp salt
¼ tsp black pepper
1 pinch red pepper flakes
Method
- 1Bring a pot of salted water to a boil. Cook the whole wheat pasta according to package instructions, adding the broccoli florets during the last 3 minutes of cooking. Drain well.
- 2If not using pre-cooked salmon, season your raw salmon and pan-sear or bake until cooked through, then flake into bite-sized pieces with a fork.
- 3In a large skillet over medium-low heat, gently warm the olive oil and minced garlic until fragrant (about 1 minute).
- 4Add the drained pasta, broccoli, lemon juice, lemon zest, salt, black pepper, and red pepper flakes to the skillet. Toss to coat evenly.
- 5Gently fold in the flaked salmon. Serve warm, topped with grated parmesan cheese.
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