Whole Wheat Pasta Salad Recipe with Salmon, Tomatoes & Herb Dressing for a Half-Marathon

This easy whole wheat pasta salad is packed with salmon and tomatoes, and tossed with a herb-infused dressing. Perfect for summertime potlucks and picnics!

This is it. For me, this weekend marks a culmination of my health and weight loss journey. On Saturday morning, I’ll be rolling out of bed at some godforsaken hour, dragging my tired and sorry self…I mean, my perky and energetic self (think positive, think positive)…onto public transportation and heading to the start line of the Salt Lake City Half-Marathon. (Hence, the large plate of carbo-loading whole wheat pasta salad, complete with protein and veggies.) While this is not my first rendezvous with a 13.1 mile race, there is something different about this one.

When I first started my journey last September, I was not a newbie to running. In fact, I had been running about 4 days per week for several years. But I never ran like I meant it. I would run the same route, huffing and puffing up the same hill (wondering why it never got any easier) and feeling somewhat satisfied when the darn thing was over. Maybe it was watching my husband train for his marathons with such passion, maybe it was because the running became easier as I shed some pounds or maybe it was because I was tired of just doing things in a half-a$$ed fashion. Whatever the reason, something shifted in me.

I started increasing my mileage, getting stronger in strength-training classes and adding in some speed work. Gradually it started paying off…I was feeling great during my runs, sweating like a pig and loving every (okay, almost every) moment of it. Yes, there were days that I overdid it and paid for it the following day. All of that was part of learning what my body could do and how hard I could push it without ending up injured. I have never felt stronger and more energetic.

I am not a fast runner, but that doesn’t really matter right now. Speed is all relative, anyways. Rather than comparing myself to other runners around me, I focus on the improvements that I made. My goal is not just to finish the half-marathon – I do have a specific time in mind. The fastest I’ve ever run a half-marathon is 2 hours 3 minutes. This time, I am REALLY hoping to beat 2 hours. Cutting off 3 minutes is no easy feat, but I’m feeling pretty determined.

Part of the pre-race ritual is to carb-up with a big bowl of pasta. I prefer something light, without cream, filled with healthy protein and some fresh vegetables. The dressing, a mixture of fresh parsley, oregano, lemon juice and olive oil is simple and flavorful. This dish will be on the menu on Friday night, fueling me up for my Saturday run.

The best part? My family will be waiting for me at the finish line, and we get to watch our boys run a 1 km race. Whatever happens in the half-marathon, I know that better health and fitness will allow me to enjoy my family and run alongside my boys for years to come. That’s the only finisher’s medal I really need.

The recipe:

The dressing:
In the bowl of a food processor or blender, combine garlic, lemon juice, parsley, oregano, dried chile flakes, salt and pepper. Pulse until parsley is finely chopped.

With the motor running, slowly pour in olive oil and blend until the dressing mostly smooth.

The rest:
Cook penne according to package instructions. Drain and transfer to a bowl. Immediately toss with three-quarters of the dressing.

Heat a large skillet over medium-high heat. Coat with cooking spray. Add the salmon to the skillet and saute until salmon is just cooked through.

To the pasta, add salmon, tomatoes, myzithra (or feta) cheese and the rest of the dressing. Stir gently to combine.

Season with salt and pepper to taste, as desired. Serve warm or at room temperature.

Other whole grain pasta dishes:
Cookin’ Canuck’s Healthy Lasagne with Turkey, Pesto & Peppers
Cookin’ Canuck’s Whole Grain Penne with Roasted Red Pepper Sauce, Cauliflower & Capers
The Talking Kitchen’s Goat Brie Arugula Pasta
With a Side of Sneakers’ Whole Wheat Spaghetti with Lemon, Olive Oil & Roasted Asparagus
The Healthy Foodie’s Chicken & Sundried Tomato Pasta

Whole Wheat Pasta Salad with Salmon, Tomatoes & Herb Dressing

This easy whole wheat pasta salad is packed with salmon and tomatoes, and tossed with a herb-infused dressing. Perfect for summertime potlucks and picnics!

5 from 1 vote

Print Pin Rate

Course: Entrees, Pasta

Cuisine: Italian

Keyword: Healthy Dinner Recipes, Whole Wheat Recipe

Prep Time: 15 minutes

Cook Time: 17 minutes

Total Time: 32 minutes

Servings: 6 Servings

Calories: 361kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

The Dressing:

• 1 clove garlic minced
• 1/4 cup fresh lemon juice
• 1/2 cup chopped Italian parsley
• 3 tablespoons chopped fresh oregano
• 1/4 teaspoon dried chile flakes
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/3 cup olive oil

The Rest:

• 13 ounces whole wheat penne pasta
• 12 ounces skinless salmon cut into 3/4-inch pieces
• 8 ounces grape or cherry tomatoes cut in half
• 3 ounces myzithra or feta cheese
• salt and pepper to taste

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Instructions

The Dressing:

• In the bowl of a food processor or blender, combine garlic, lemon juice, parsley, oregano, dried chile flakes, salt and pepper. Pulse until parsley is finely chopped.
• With the motor running, slowly pour in olive oil and blend until the dressing mostly smooth.

The Rest:

• Cook penne according to package instructions. Drain and transfer to a bowl. Immediately toss with three-quarters of the dressing.
• Heat a large skillet over medium-high heat. Coat with cooking spray.
• Add the salmon to the skillet and saute until salmon is just cooked through.
• To the pasta, add salmon, tomatoes, myzithra (or feta) cheese and the rest of the dressing. Stir gently to combine.
• Season with salt and pepper to taste, as desired. Serve warm or at room temperature.

Nutrition

Serving: 1Serving (1/6 of Recipe) | Calories: 361kcal | Carbohydrates: 42g | Protein: 10g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 13mg | Sodium: 262mg | Potassium: 137mg | Fiber: 5g | Sugar: 3g | Vitamin A: 820IU | Vitamin C: 15.9mg | Calcium: 81mg | Iron: 0.6mg

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

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