AIS Sports Nutrition

Rigatoni with salmon & ricotta

HINT: You can replace the fresh salmon with a 210 g can of salmon, well drained, but there is no need to cook it - just add it to the pasta with the vegetable mixture

500 g rigatoni
2 small salmon fillets (about 300 g)
spray of canola or olive oil
1 small onion, finely chopped
3 stalks celery, finely sliced
2 zucchini (courgette), sliced
200 g low-fat ricotta cheese
2 teaspoons chopped fresh dill
freshly ground black pepper, to taste
lemon juice, to taste
Start cooking the pasta in a large saucepan of  boiling water. Meanwhile, place the salmon fillets in a frying pan and cover with cold water.  Place over low heat and cover (if you don't have a lid use a flat baking tray).  The water should be just moving on the surface, not boiling or simmering.  Cook for about 7 minutes or just until the flesh changes colour.  Test by inserting the point of a sharp knife into the thickest part and gently flake the fish.  Lift the fish from the pan with a slotted spoon or spatula and drain on paper towels.  Spray a nonstick frying pan with oil and heat.  Add the onion, celery and zucchini and cook over medium heat, stirring occasionally, for about 3 minutes or until soft.  When the pasta is al dente, drain and return to the pan.  Gently break the salmon apart with a fork and add to the pasta along with the vegetables.  Crumble the ricotta over the pasta and add the dill.  Season with pepper and a squeeze of lemon juice.  Toss to combine thoroughly, and serve immediately.


ANALYSIS per serve 
Energy kJ (Cal)
2550 (608)
1700 (405)
Carbohydrate (g)
Protein (g)
Fat (g)
Calcium, Iron, Zinc

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4-6

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