SHIFT Grub
Salmon pasta bake
Salmon pasta bake. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 150g salmon fillet
- 70g wholewheat pasta, dry
- 120g chopped tomatoes
- 100g courgette
- 30g reduced-fat cheddar
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- saucepan
- colander
- bowl
- spoon
- heatproof mug
- oven
- ovenproof dish
- oven gloves
Method
- Cook the measured dry pasta in boiling water for its packet time. Save a mug of the cooking water before draining.
- Cook the salmon fillet in the measured oil over medium heat: allow about 4–5 minutes per side for a salmon fillet, adjusting for thickness; prawns usually take 3–5 minutes, turning. Fish must be opaque and flake easily; prawns must be pink and opaque. Check for bones before serving.
- Add chopped courgette, peppers, onions or other cooking vegetables and the measured tomato ingredients to the pan. Simmer for8–10 minutes until vegetables are tender. Stir through any cooking sauce for its label time. Add spinach near the end and wilt fully; serve ready-to-eat salad leaves cold.
- Combine the cooked pasta or rice, cooked filling and sauce. Add a little reserved pasta water or hot water if needed. Fold in cold yoghurt/cream cheese away from the heat; add mayonnaise only as a cold dressing at serving.
- Transfer the cooked pasta and filling to an ovenproof dish, add the measured cheese and bake at200°C/180°Cfan for12–15 minutes until the centre is bubbling and steaming hot.
Estimated nutrition
| Energy | 730.2 kcal |
|---|---|
| Protein | 50.4 g |
| Carbohydrate | 54.9 g |
| Fat | 35.8 g |
| Fibre | 10 g |
| Saturates | 9.3 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- fish
- gluten
- milk
- wheat/gluten
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Cool in shallow portions and refrigerate within 2 hours at 0–5°C. Eat within 48 hours of original cooking or freeze promptly; any shorter ingredient deadline governs.
- Freeze cooled portions promptly in labelled suitable containers. Defrost completely in the fridge.
- Reheat once until steaming hot throughout. Stir and check the centre; eat immediately.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.