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Salmon with Cheese Sauce, Asparagus and Pasta

Salmon with Cheese Sauce, Asparagus and Pasta
PREP TIME
20 min
COOK TIME
5 min
YIELDS
4 servings

Click on the episode title to access the complete meal plan and corresponding recipes for this episode.

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Ingredients

Water
Cooking spray
675
g salmon filets, skinless, boneless (2 lbs)
Paper towel
tsp Mrs. Dash Original (10 mL)
1
tsp lemon pepper (5 mL)
½
tsp rosemary leaves (2 mL)
24
piece asparagus, ends snapped off
350
g whole wheat penne pasta
2
Tbsp butter (30 mL)
2
Tbsp flour (30 mL)
2
cup milk (500 mL)
¾
cup of grated sharp cheddar cheese (175 mL)
1
Tbsp grated Parmesan cheese (15 mL)
Pinch of cayenne
1
tsp olive oil (optional) (5 mL)
½
tsp basil (optional) (2 mL)
1
tsp lemon juice (5 mL)
½
tsp Mrs. Dash Table blend (2 mL)
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Directions

Step 1

Preheat oven to 425 F (220 C).

Step 2

Boil water for pasta and spray a nonstick pan with cooking spray.

Step 3

Wash salmon under cold water, pat dry with a paper towel. Season one side. Cut into four equal pieces. Sauté spice side down, over med-high heat approx 1 minute or until nicely seared.

Step 4

Season in pan, then turn and sauté the other side the same way. Wrap in foil and place in preheated oven for 7 minutes.

Step 5

Microwave asparagus, in a microwave safe pot with 2 tbsp water) for 5 minutes.

Step 6

Put penne pasta into boiling water for 13 minutes or until al dente (soft on the outside and just a little firm on the inside).

Step 7

Melt butter in a pot at medium heat. Add flour and whisk until smooth.

Step 8

Gradually add milk and whisk until sauce begins to thicken slightly. Add cheeses and cayenne. Stir.

Step 9

When pasta is ready, rinse and return to pot, no heat. Toss with a little olive oil and basil. Toss asparagus with a little lemon juice and spice. Serve sauce over pasta and salmon.

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