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5 Ingredient Dinner (salmon pasta anyone?)

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Orla Walsh, RD
Orla Walsh is a Registered Dietitian and Physiologist. Orla is the founder of Orla Walsh Nutrition, she is the former performance nutritionist to the Irish Olympic team and is regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.

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5 Ingredients

  • pasta,
  • peas,
  • salmon,
  • cream cheese,
  • lemon. 

I have dinners that I make “on the hop”. In this incident I knew I had salmon. But, wasn’t sure what else was in the house. The kids wanted pasta, and vowed to eat it, so I agreed. Let me take you through it.

👉 I cook the salmon skin up so it gets nice & crispy. Lots of important nutrients are below the skin (especially for eye health) so I want it eaten. 

👉 I switched to brown pasta and they haven’t noticed. I thought they would!! So, a reminder if feeding kids, the only thing about them that is predictable is their unpredictability.

👉 The “sauce” today was cream cheese (1/3 tub) and the juice of a small lemon. When I pair this simple dinner with chicken/ turkey, I use cream cheese and juice of an orange or lemon/ lime. 

👉 The nutrition provided from a turkey breast is different to the nutrients provided by a chicken breast. People often think they’re the same. I use the leg or thighs more often as they provide iron, while the breasts don’t really. 

👉 Usually my frozen veg selection is terrific but today I only had a bag of peas. We had fruit after dinner to make sure we were hitting our 2 to 3 servings of fruit or vegetables each meal.

👉 I never use low fat dairy. It’s a diet food and I try and protect my kids from diet culture.  

👉 Peas provide so much nutrition. They provide plant iron AND vitamin C, to help absorb the plant iron. They also provide lots of fibre, folate and some plant protein. A real all rounder.

How to make it

  • Cook the salmon skin up in the air fryer for 12 min or else at 200 degrees C in the oven for 15-20 minutes.
  • Once the salmon is on, cook the pasta. It usually takes 8-12 minutes so check the packet. Fresh pasta is delicious and only takes 3 minutes.
  • 5 min before the timer goes, heat up the veg. Frozen veg is very nutritious, convenient, affordable, and can help reduce food waste. It’s ideal for a quick dinner.
  • Drain the pasta, added the cream cheese & lemon and serve alongside the salmon.

So, 15 min is all it takes from start to table. This simple dinner is always eaten by everyone. It’s not my favourite but when it’s always eaten I don’t care! I season mine & my husband’s (I avoid using salt in meals that I cook for my kids) and then I add some chilli flakes.

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