Recipe: Penne With Salmon And Roasted Vegetables

Discussion in 'Fitness & Nutrition' started by texchef, Aug 6, 2009.

Thread Status:
Not open for further replies.
  1. texchef

    texchef Guest

    Serves 4 cutting or 1 broly power lifter.

    8 ounces penne
    1 1/3 pounds leeks
    2/3 red bell pepper, cut into strips
    2 2/3 tablespoons chicken broth
    1 1/3 tablespoons lemon juice
    2/3 tablespoons olive oil
    1/3 tablespoons dried thyme, crushed
    1/4 teaspoons freshly ground black pepper
    2/3 yellow summer squash, halved and cut into 1/4~ slices
    2 2/3 tablespoons pitted kalamata olives
    2/3 salmon fillet (1/2 pound), skinned


    Preheat the oven to 400°F. Prepare the pasta according to package directions.

    Meanwhile, cut the leeks into 2" lengths and quarter them lengthwise. Rinse the leeks completely. Place the leeks and bell pepper in a 13".9" baking dish. Add the broth, lemon juice, 2 teaspoons of the oil, thyme, and black pepper. Cover with foil and bake for 15 minutes.

    Add the squash, olives, and salmon to the baking dish and drizzle with the remaining 1 teaspoon oil. Cover and bake for 30 minutes, or until the salmon is opaque and the vegetables are tender.

    Place the penne in a large serving bowl. Break the salmon into bite-size pieces and add to the penne with the vegetables.

    Some nutritional information to add to this one:

    CALORIES...426
    FAT...10 grams
    CARBS...67
    PROTEIN....18
    document.write('');[​IMG]
     
  2. JAFAR

    JAFAR FPS whore OT Supporter

    Joined:
    Sep 5, 2004
    Messages:
    5,172
    Likes Received:
    0
    Location:
    Seattle, WA
    Substitute 4oz penne for a bigger salmon fillet and count me in.
     
  3. texchef

    texchef Guest


    This recipe is for 4 so technically it's 2oz pasta per person but tweak to your liking. Remember...recipes are a road map and are never set in stone. This recipe is for cutting but for those of you bulking you can easily turn this dish into a clean bulk meal. Add cheese, avocado, black olives instead of kalamata, etc...

    Salmon is very high in O3 and O6 fatty acids.
     
  4. Ish

    Ish New Member

    Joined:
    Aug 9, 2004
    Messages:
    103,526
    Likes Received:
    0
    Location:
    Morristown, NJ
    fish :down:
     
  5. texchef

    texchef Guest


    Then don't eat it.
     
  6. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    It's weird. I can destroy some sushi but 90% of cooked fish makes me gag.
     
  7. texchef

    texchef Guest


    For some it's the texture, for some it's allergies and others are weak minded.

    YMMV.
     
  8. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    for me it's the smell and fishy flavor. I did eat non-fried shrimp the other day for the first time ever without gagging.
     
  9. texchef

    texchef Guest

    Fish should never have a fishy smell. When I say fishy i mean old fish smell. Technically fish should smell like sea water before it is cooked. When it cooks the protein structure changes and the smell of the cooking protein is what most smell. Salmon will be the most pungent due to the higher levels of fat. Very similar to the way 85/15 ground beef cooking smells stronger than a 97/3.
     
  10. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    :dunno:

    My roommate eats salmon weekly and growing up my mom cooked fish/shrimp all the time and the smell still bothers me.
     
  11. ralyks

    ralyks New Member

    Joined:
    Feb 22, 2005
    Messages:
    6,796
    Likes Received:
    1
    :cool:
    You need to come around here more often.
     
  12. ralyks

    ralyks New Member

    Joined:
    Feb 22, 2005
    Messages:
    6,796
    Likes Received:
    1
    Talapia and a few others that are almost tasteless I can enjoy... but salmon just grosses me out.
     
  13. texchef

    texchef Guest


    I lurk all the time but with all the bullshit that flies around here it's hard to decipher crap from reality for noobs like myself.

    Just trying to add some more positive to this sub-forum.
     
  14. forum95

    forum95 Come see bout us OT Supporter

    Joined:
    Aug 16, 2004
    Messages:
    33,384
    Likes Received:
    352
    Location:
    SQUATSDALE, AZ
    Salmon :yum:
     
  15. kelali

    kelali OT Supporter

    Joined:
    Sep 3, 2004
    Messages:
    1,437
    Likes Received:
    0
    Location:
    Bellevue, WA
    I eat tons of salmon. You can make it really juicy and the fats give it a good richness.

    I get sick of chicken easily so I'm glad I love fish. A lot of people haven't had good experiences with fish or haven't had really fresh fish. I don't know how anyone could dislike a fresh unfrozen pan cooked halibut filet, but good fish is not cheap.
     
  16. Shalashaska

    Shalashaska Neither Enemy Nor Friend OT Supporter

    Joined:
    Mar 9, 2009
    Messages:
    8,252
    Likes Received:
    126
    Location:
    La Li Lu Le Lo
    :ugh:

    fish is fucking great. especially smoked salmon and ...other ways of making fish.

    fish = all protein.

    btw recipe looks interesting ill give it a try some day

    right now im making penne pasta mixed with sesame oil + soya sauce + dill weed + paprika + roasted sesame seeds with some frozen mixed vegetables + some ground sirloin beef.
     
  17. ralyks

    ralyks New Member

    Joined:
    Feb 22, 2005
    Messages:
    6,796
    Likes Received:
    1
    Yeah bro fish doesn't have any fat.
     
  18. TZ

    TZ Banned

    Joined:
    Sep 27, 2006
    Messages:
    39,483
    Likes Received:
    1
    you shoulda provided pics! :big grin:
     
  19. texchef

    texchef Guest


    I tried this dish for the first time the other day and didn't take pics 'cause I wasn't sure if it was worthy of posting here. I will next time.
     
  20. saosko

    saosko OT Supporter

    Joined:
    Jun 9, 2009
    Messages:
    6,540
    Likes Received:
    0
    Location:
    Tampa
    texchef; have you tried making your own sushi?
     
  21. saosko

    saosko OT Supporter

    Joined:
    Jun 9, 2009
    Messages:
    6,540
    Likes Received:
    0
    Location:
    Tampa
    I need the recipe for spicy mayooooooooo
     
  22. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    spicy mayo + any fried roll = win
     
  23. texchef

    texchef Guest


    Yea I've made sushi quite a few times. I actually enjoy making it but I don't like eating it. Not my cup of tea. I can deal with a Cali roll now and then but that's about it.

    As for a spicy mayo...one of my favorites is regular Helmans mayo and then add Chipotle Tabasco to it.
     
  24. saosko

    saosko OT Supporter

    Joined:
    Jun 9, 2009
    Messages:
    6,540
    Likes Received:
    0
    Location:
    Tampa

    :werd:

    Thanks I'll try it out.

    I've been doing mayo/srirachi but doesn't taste the same.
     
Thread Status:
Not open for further replies.

Share This Page