Bright Orecchiette with Canned Salmon and Fresh Herbs

When you need a nourishing dinner that feels elegant but comes together fast, this orecchiette with canned salmon is a smart solution. It combines tender pasta, creamy lemon sauce, hearty white beans, and fresh herbs for a balanced, satisfying meal without requiring a trip to the seafood counter.

Even better? Canned salmon is rich in protein and heart-healthy omega-3 fatty acids, making this dish as nutritious as it is comforting.

Why Canned Salmon Is a Smart Choice

Canned salmon is often overlooked, yet it offers impressive health benefits:

• High-quality protein to support muscle health

• Omega-3 fatty acids that promote heart and brain health

• Vitamin D, a nutrient many women lack

• Calcium (especially if soft bones are included)

The American Heart Association recommends eating fatty fish at least twice per week, and canned salmon makes that goal more convenient and affordable.

Paired with fiber-rich cannellini beans and whole-grain pasta (if you choose it), this recipe supports steady energy and fullness.

Ingredients

• Kosher salt and freshly cracked black pepper

• 1 pound orecchiette

• 2 tablespoons olive oil

• 1 shallot, minced

• 1/2 cup dry white wine

• One 15-ounce can cannellini beans, rinsed and drained

• One 7.5-ounce can salmon, drained and flaked

• 1 cup crème fraîche

• Zest and juice of 1 lemon (about 1/4 cup juice)

• 1/4 cup fresh dill, chopped

• 1/4 cup fresh mint, chopped

• 1/4 cup fresh parsley, chopped

How to Make Orecchiette with Canned Salmon

1. Cook the Pasta

Bring a large pot of salted water to a boil. Add the orecchiette and cook according to package instructions.

Before draining, reserve 1 cup of pasta water. Drain and set aside.

2. Build the Flavor Base

In a large skillet over medium-high heat, warm the olive oil.

Add the minced shallot and cook until softened and lightly golden, about 3 minutes.

Pour in the white wine, scraping up any browned bits from the bottom of the skillet. Bring to a boil and let it reduce slightly.

3. Add Beans and Salmon

Stir in the cannellini beans and flaked salmon. Toss gently and bring to a simmer.

Add the crème fraîche, lemon zest, and lemon juice. Stir until just warmed through, about 1 minute.

4. Combine Everything

Add the drained pasta to the skillet. Toss until well coated, adding reserved pasta water a little at a time if the sauce needs loosening.

Remove from heat and stir in fresh dill, mint, and parsley.

Season with salt and freshly cracked black pepper to taste.

Serve warm.

Simple Nutrition Upgrades

Want to make this orecchiette with canned salmon even more nutrient-dense?

• Use whole-wheat orecchiette for added fiber

• Add baby spinach or arugula for extra antioxidants

• Substitute Greek yogurt for part of the crème fraîche to increase protein

• Sprinkle with toasted walnuts for added omega-3s

Fiber-rich meals can help stabilize blood sugar and improve digestive health. Most women should aim for at least 25 grams of fiber daily.

Cook’s Tip

Depending on the brand of canned salmon, you may notice skin or small bones. Larger pieces can be removed, but many small bones are soft and safe to eat and provide additional calcium.

The Bottom Line

Orecchiette with canned salmon proves that healthy cooking doesn’t have to be complicated. With pantry staples, fresh herbs, and simple technique, you can create a meal that supports heart health, bone strength, and steady energy all in under 30 minutes.

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