Ingredients
7 oz. pouch (or can) of salmon
1 can of black whole olives
6 – 10 sun-dried tomato halves
1/2 cup of 99 cent white wine
Fresh Italian herbs
Black Pepper to taste
3/4 package of pasta
Instructions
Prepare pasta according to package directions. Drain and set aside.
Reserve 1/2 cup of pasta water, if needed.
While pasta is cooking, in a medium hot saute pan, add sun-dried tomatoes including 2 tablespoons of oil from the jar.
After a couple of minutes, the sun-dried tomatoes will be soft enough to break into bite-sized pieces (unless they are already chopped).
Add one can of drained black olives. Heat a couple more minutes. Pour in 1/2 cup of white wine, pasta water or broth.
Bring to a low boil, reduce heat, then add packaged salmon or tuna with their water or oil. Mix and heat through for about 5 minutes. Serve over pasta.
Key Points About Ingredients:
- Canned or pouched salmon is a pantry hero — it delivers high-quality omega-3 fatty acids and protein without any cooking prep required.
- Sun-dried tomatoes packed in oil add concentrated umami flavor and healthy monounsaturated fats; always use the infused oil from the jar for extra depth.
- Black olives contribute heart-healthy fats, a subtle brininess, and a satisfying meaty texture that pairs beautifully with delicate fish.
- Using reserved pasta water helps emulsify the sauce naturally, binding it to the noodles without needing cream or butter.
- A splash of inexpensive white wine brightens the entire dish, lifting the richness of the olive oil and salmon into a light, elegant sauce.
Key Nutritional Insights:
- Salmon is an excellent source of vitamin B12 and selenium, both critical for neurological health and thyroid function.
- This dish provides a generous dose of omega-3 polyunsaturated fats from both the salmon and the olive oil, supporting cardiovascular health.
- Sun-dried tomatoes are rich in lycopene, a powerful antioxidant linked to reduced risk of certain chronic diseases.
- Pasta provides sustained complex carbohydrates for steady energy, especially when made from semolina or whole wheat.
- The combination of salmon and olives makes this meal surprisingly rich in vitamin D, a nutrient many people fall short on daily.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories680
- Standard DV% Daily Value*
- Total Fat22 g72 g30.56%
- Saturated Fat3.5 g20 g17.5%
- Trans Fat0 g
- Polyunsaturated Fat5 g
- Monounsaturated Fat11 g
- Cholesterol75 mg300 mg25%
- Sodium980 mg2300 mg42.61%
- Total Carbohydrate82 g275 g29.82%
- Dietary Fiber6 g28 g21.43%
- Total Sugars6 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein38 g50 g76%
- Vitamin D (Cholecalciferol)320 mcg20 mcg1600%
- Calcium120 mg1300 mg9.23%
- Iron4.5 mg18 mg25%
- Potassium820 mg4700 mg17.45%
- Vitamin A480 mcg900 mcg53.33%
- Vitamin C (Ascorbic Acid)9 mg90 mg10%
- Vitamin E (Tocopherol)3.5 mg15 mg23.33%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.5 mg1.2 mg41.67%
- Vitamin B2 (Riboflavin)0.3 mg1.3 mg23.08%
- Vitamin B3 (Niacin)9 mg16 mg56.25%
- Vitamin B6 (Pyridoxine)0.7 mg1.7 mg41.18%
- Folate95 mcg400 mcg23.75%
- Vitamin B12 (Cobalamine)4.2 mcg2.4 mcg175%
- Biotin6 mcg30 mcg20%
- Vitamin B5 (Pantothenic acid)1.4 mg5 mg28%
- Choline110 mg550 mg20%
- Phosphorus520 mg1250 mg41.6%
- Iodine45 mcg150 mcg30%
- Magnesium72 mg420 mg17.14%
- Zinc2.1 mg11 mg19.09%
- Selenium48 mcg55 mcg87.27%
- Copper0.3 mg0.9 mg33.33%
- Manganese1.2 mg2.3 mg52.17%
- Chromium8 mcg35 mcg22.86%
- Molybdenum18 mcg45 mcg40%
- Chloride420 mg2300 mg18.26%
