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
Printable Recipe
Whole Wheat Salmon Pasta Salad
Ingredients
The Dressing:
- 1 clove garlic minced
- ¼ cup fresh lemon juice
- ½ cup chopped Italian parsley
- 3 tablespoons chopped fresh oregano
- ¼ teaspoon dried chile flakes
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ⅓ cup olive oil
The Rest:
- 13 ounces whole wheat penne pasta
- 12 ounces skinless salmon cut into ¾-inch pieces
- 8 ounces grape or cherry tomatoes cut in half
- 3 ounces myzithra or feta cheese
- salt and pepper to taste
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
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Hielspoor
This looks so delicious! ^^
kita
First, I love using salmon in pasta. Its delicious creamy and beautiful with this herb dressing and whole wheat pasta (which don't tell the BF but I have been sneaking in a lot lately).
Second, I totally get what you mean by running like you mean it. I have never considered myself one to exorcise, but this year we took up mountain biking. BF was cross country in high school, I never did sports. I have always been active but never felt the need to be 'extra' active. I am loving the energized feeling and how much more open my lungs feel after a great hard fast paced ride. We are going a little longer every day.
Third - You will do great tomorrow!!! Best of luck. 🙂
Krista
Dara, you are amazing!! This salad looks perfect before a race. I've got my half coming up in June and I am so not ready. After a series of events over the past couple months that made my life crazy(er) I haven't been training. Most of it is I just need to get off my butt. 🙂 Can't wait to see you in a couple weeks at Camp Blogaway!
Deborah
I can't wait to hear how it goes!! And I want to enjoy a bowl of this even though I'm not running! 🙂
lint
What a delicious collection of recipes. Every single one looks bette than the last.
RavieNomNoms
Your pasta look irresistible!
Kathy - Panini Happy
Wishing you all the best this weekend, Dara!!!
Kim | At Home With Kim
Hi Dara, I'm new to your site {my friend Aggie of Aggie's Kitchen introduced me to it}.... Congratulations on your weight loss and on you half marathon. What a great feeling it will be to get to that finish line! Last year I went through a similar journey of weight loss and running was a big part of what helped me. I signed up for a 1/2 in May but won't be running due to back issues. For now I'm enjoying shorter distances but hope to one day feel that thrill of accomplishment at the end of a 1/2! Best of luck!!!! So glad to have found your site and look forward to being a regular reader.
Rachel Cooks (formerly Not Rachael Ray)
What an accomplishment. Congrats!
kellypea
Good for you! I am always in awe of those who work toward running a marathon. Although I enjoy walking long distances, I've never had the desire to run so have to live vicariously through people like you. Yummy pasta salad! I've been looking for new ways to try salmon. Good luck to you in your race and congrats to you for all your hard work!
sweetsugarbelle
Dara, you inspire me! This looks delicious. My mouth is watering!
Carolyn
Dara, I am so, SO proud of you and so excited for you. I wasn't a runner myself until a few years ago, so I know every bit of work this took for you. Hey, maybe someday we will be at a conference together where we can go for a run! I think Blogaway might kill us with the altitude, though. Or at least me, coming from sea-level Boston!
Jeanette
Good luck on your race Dara and congrats on coming this far. This pasta salad would make a nice picnic salad for the summer too.
Russell at Chasing Delicious
I'm beginning to wonder if you raid my brain and pick my favorite ingredients for your recipes. I adore salmon, love feta, can't get enough tomatoes, and who wouldn't love that dressing? Ooh. In fact I just remembered I have some salmon. Totally thinking about making this for lunch. Ok I'm done thinking aloud. Lovely dish!