Grilled Salmon and Whole Wheat Pesto Pasta
This Salmon and Pasta Feast is a high-performance meal designed for athletes and busy professionals who need substantial fuel without sacrificing flavor. By pairing omega-3 rich salmon with fiber-dense whole wheat pasta, this dish provides a sustained energy release. The addition of fresh spinach and pesto adds micronutrients and healthy fats, while the parmesan provides a savory finish. With 85g of protein per serving, it is an ideal post-workout recovery meal. Expect a satisfying contrast between the flaky, grill-charred salmon and the hearty, pesto-coated pasta. It is straightforward enough for a weeknight dinner but robust enough to serve as a staple in your weekly meal prep rotation.
Nutrition (per serving)
Calories
1100
Protein
85 g
Carbs
120 g
Fat
32 g
Ingredients
- 300 g Salmon fillet
- 125 g (dry weight) Whole wheat pasta
- 60 g (about 2 large handfuls) Fresh spinach
- 45 g (about 3 tablespoons) Pesto sauce
- 30 g (about 1/3 cup) Parmesan cheese, grated
- 10 ml (2 teaspoons) Olive oil
- to taste Salt
- to taste Black pepper
Instructions
- Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package directions until al dente.
- While the water heats, pat the salmon fillet dry with paper towels. Season both sides lightly with salt and pepper.
- Preheat your grill or a grill pan over medium-high heat. Lightly brush the grill surface with a small amount of oil to prevent sticking.
- Place the salmon skin-side down on the grill. Cook for 4–5 minutes until the skin is crispy and releases easily.
- Flip the salmon carefully and grill for another 3–4 minutes, or until the internal temperature reaches 63°C (145°F) for medium-well doneness.
- When the pasta is 1 minute away from being done, add the fresh spinach directly into the boiling water with the pasta to wilt it.
- Drain the pasta and spinach, reserving about 2 tablespoons of the starchy cooking water.
- Return the pasta and spinach to the pot. Stir in the pesto and the reserved cooking water to create a silky sauce.
- Plate the pasta, top with the grilled salmon fillet, and sprinkle with the grated parmesan cheese before serving.
Pro tips
- Do not overcook the salmon; use an instant-read thermometer to pull it off the heat exactly at 63°C (145°F) to ensure it stays moist.
- Budget tip: If salmon is too expensive, use canned pink salmon or swap for grilled chicken breast to maintain high protein levels.
- High-protein swap: Use chickpea or lentil-based pasta instead of whole wheat to increase the total protein content even further.
- Prevent soggy pasta by ensuring you drain it well before adding the pesto, as the oil-based sauce will slide off wet noodles.
- For meal prep, store the salmon and pasta in separate containers to keep the salmon texture better during reheating.
Storage & reheating
Store in an airtight container in the refrigerator for up to 2 days. Reheat the pasta in the microwave for 60-90 seconds; reheat the salmon separately at a lower power setting to prevent it from drying out.
Want meals like this planned for you?
Lonero builds a free, personal diet and workout plan around your body and goals — with recipes that fit your macros.
Start freeDid you cook this? Rate it
Frequently asked questions
Can I use frozen salmon?
Yes, but ensure it is completely thawed and patted dry before grilling to achieve a good sear.
Is this meal suitable for freezing?
The pasta freezes well, but the texture of grilled salmon often degrades significantly when frozen and reheated; it is best eaten fresh.
What if I don't have a grill?
You can pan-sear the salmon in a non-stick skillet over medium-high heat with the same oil and timing instructions.
