Dinner Thursday: Spaghetti with Salmon and Peas in Lemon Cream Sauce

Every Thursday I post a recipe I’ve successfully made during the week using (mostly) non-processed, grocery store ingredients.

I love fish, but it perpetually confuses me.  I can never remember which varieties are healthy versus mercury-laden, environmentally sound or endangering, oily or white (even with this handy guide from the Environmental Defense Fund).  Add the trouble of finding high-quality fish purveyors on the right days, and it’s a recipe for no fish at all.  

However, there is one kind of fish that I know I can trust: canned wild Alaskan salmon.  The EDF says it’s among the best for the environment, and canned salmon is a good source of omega-3 fatty acids, calcium and protein.  High-quality canned, wild salmon is available at most grocery stores, or you can try one of the specialty purveyors online.  This CNN article offers suggestions for vendors on the web, and talks about the health benefits of canned fish.  eHow has a great article on how to cook with canned salmon here.

This is one of my staple recipes because it’s incredibly quick and easy, and can be modified in lots of different ways according to your tastes.  You can eliminate the cream for a lighter version, use olives instead of peas (leave out the lemon), or substitute nearly any other green vegetable.  Which pasta you use is entirely up to you — I like whole wheat spaghetti in this dish, but any variety will do.

Saute onion in the olive oil until soft.  Add salmon, separating out into small pieces, and peas.  Cook for two minutes, until peas have defrosted, then add lemon juice and cream.  Add spaghetti, mix through and serve.

More canned salmon recipes:

• Wise Bread offers a multitude of ideas and links for using canned salmon here.
• Salmon and Chickpea Salad from The Paupered Chef.
• Salmon Nicoise Salad from Serious Eats.
• Jack’s Quick Salmon Soup from Cook & Eat.