A creamy, chilled salmon pasta salad at 280 calories. Poached salmon and fromage frais with a hint of paprika.
This Salmon Pasta Salad is a make-ahead favorite that gets better as it chills, letting the flavors settle together. Gently poached salmon flakes through pasta shapes coated in a light fromage frais dressing brightened with lemon, red onion, and fresh chives. At 280 calories and 5 WW Classic Points per serving, it is an easy, satisfying dish for a packed lunch or a light dinner.
Recipe Info
Serves: 6 | Prep Time: 10 minutes plus chilling | Cook Time: 25 minutes | Calories per serving: ~280
Nutrition per Serving (Estimated)
Protein: 22g | Fat: 8.9g | Carbohydrates: 30g | Fiber: 2g
WW Classic Points: Approximately 5 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 2 x 175g (2 x 6oz) fresh salmon fillets, skinned and boned
- 1 teaspoon vegetable bouillon stock powder
- 225g / 8oz pasta shapes (uncooked weight)
- 1 vegetable stock cube
- 300ml / 0.5 pint virtually fat-free fromage frais
- Juice of 1/2 lemon
- 1 small red onion, finely chopped
- 1 tablespoon fresh chives, chopped
- Pinch of sweet paprika
- Fresh dill, to garnish
Instructions
- Poach the salmon. Poach the salmon fillets in a little water containing the vegetable bouillon powder over low heat for 8 to 10 minutes, until just cooked through. Lift the salmon from the pan and allow to cool.
- Cook the pasta. Cook the pasta in a large saucepan of boiling water with the vegetable stock cube, according to package directions. Drain thoroughly and transfer to a mixing bowl.
- Make the dressing. Add the fromage frais, lemon juice, red onion, chives, and paprika to the pasta.
- Add the salmon. Carefully flake the cooled salmon into the bowl, removing any bones and skin.
- Combine gently. Combine all the ingredients with a large metal spoon, taking care not to over-mix and break the salmon into pieces too small.
- Chill and serve. Spoon into a serving dish and chill in the refrigerator until ready to serve. Garnish with fresh dill just before serving.
Serving Suggestions
- Serve as a light lunch alongside a small green salad
- Pack into an airtight container for a satisfying make-ahead lunch
- Serve chilled at a summer picnic or buffet
- A wedge of lemon on the side lets each diner add extra brightness
- Pair with a slice of whole-grain bread for a more filling meal
Tips and Variations
- Poaching the salmon gently in barely simmering liquid keeps it tender rather than dry or overcooked.
- This salad genuinely improves after a few hours of chilling, as the flavors have time to meld together fully.
- Fold the ingredients gently rather than stirring vigorously, to keep the salmon in nice flakes rather than a paste.
- Any small pasta shape works well, including farfalle, fusilli, or penne.
- Canned salmon can substitute for fresh in a pinch, though the texture and flavor will be slightly different.
Why This Recipe Works
Fromage frais provides all the creaminess of a traditional mayonnaise-based pasta salad dressing at a fraction of the calories, while lemon juice and red onion keep the flavor bright and fresh rather than heavy. Poaching the salmon separately, rather than cooking it directly in the dressing, allows for precise control over doneness, ensuring the fish stays tender and flakes cleanly. Chilling before serving is an essential step, as it allows the fromage frais to soak into the pasta and the flavors to come together into a cohesive, well-balanced salad.
Storage
Store in an airtight container in the refrigerator for up to 3 days. Not suitable for freezing due to the fromage frais and salmon content. Stir gently before serving if any liquid has separated.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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