Skip to content
RecipeSeeker
Bowl of whole-grain penne with seared salmon fillet and green kale pesto
DinnerPescatarian

Salmon & Kale Pesto Pasta

Flaky salmon and whole-grain penne tossed in a kale-basil pesto. 38g protein and 2.5g omega-3s per serving, on the table in 30 minutes.

38g Protein2.5g Omega-33mg Iron15mg Vitamin C
Jump to recipePin it
Prep15 min
Cook15 min
Calories655 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 30 minutes total

  1. Cook the pasta

    Bring a large pot of salted water to a boil. Cook the penne until al dente, about 9 minutes. Reserve 120 ml of pasta water, then drain.

  2. Sear the salmon

    Pat the salmon dry and season with salt and pepper. Sear skin-side down in a hot oiled skillet for 5 minutes, flip, and cook 2 more minutes until just opaque. Set aside and flake into large chunks.

  3. Blitz the kale pesto

    Blanch the kale for 60 seconds and squeeze dry. Blend with basil, pine nuts, parmesan, garlic, lemon juice and olive oil until smooth, loosening with pasta water as needed. Season to taste.

  4. Toss it together

    Return the pasta to the pot with the pesto and toss over low heat, adding splashes of pasta water until every piece is glossy and coated.

  5. Serve

    Divide among bowls, top with the flaked salmon, extra parmesan and a squeeze of lemon. Serve immediately.

Why this helps

Heart-healthy high-protein dinners

Salmon is one of the richest food sources of EPA and DHA omega-3s, the fats most strongly linked to heart health. Paired with whole-grain pasta for fiber and kale pesto for vitamins C and K, this is a complete dinner that hits 38 g of protein, enough to keep you full for hours.

All about ProteinAll about Omega-3All about IronAll about Vitamin C

Nutrition facts

per serving · % DV
  • Calories 655 kcal33%
  • Protein 38g76%
  • Total Carbohydrate 64g23%
  • Dietary Fiber 4g14%
  • Total Sugars 2g4%
  • Total Fat 33g42%
  • Sodium 480mg21%

Vitamins & minerals

  • Iron 3mg17%
  • Calcium 140mg11%
  • Potassium 670mg14%
  • Vitamin C 15mg17%
  • Omega-3 2.5g156%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much omega-3 is in this salmon pasta?
One serving delivers about 2.5 g of omega-3 fatty acids (EPA + DHA), well over the 1.6 g daily adequate intake for adults, thanks to the 120 g salmon fillet per serving.
Can I use frozen salmon?
Yes. Thaw it fully in the fridge overnight and pat it very dry before searing. Excess moisture is what stops a good crust from forming.
What can I substitute for pine nuts?
Walnuts or sunflower seeds work well and keep the creamy texture. Walnuts add extra omega-3s; sunflower seeds keep it nut-free and cheaper.
Is kale pesto bitter?
Blanching the kale for 60 seconds removes most of the bitterness and keeps the pesto bright green. The parmesan and lemon balance the rest.
Can I make this dairy-free?
Swap the parmesan for 2 tablespoons of nutritional yeast and an extra pinch of salt. The pesto stays savory and the nutrition profile barely changes.
How do I store leftovers?
Refrigerate in an airtight container for up to 2 days. Refresh with a squeeze of lemon and a spoon of olive oil; the pesto darkens but still tastes great. We don't recommend freezing: the salmon texture suffers.
Can I use white pasta instead of whole-grain?
Yes, but you'll lose about 2 g of fiber per serving. Whole-grain penne adds fiber and iron, which is part of why this recipe scores well nutritionally.
Is this recipe good for meal prep?
Partially. Make the pesto up to 3 days ahead (press plastic wrap directly on the surface to keep it green) and cook the pasta fresh. Cooked salmon is best eaten within a day.
How do I know the salmon is done?
It should flake easily with a fork and look just opaque in the center (about 52°C / 125°F internal if you use a thermometer). It keeps cooking off the heat, so pull it slightly early.
Can I add vegetables?
Cherry tomatoes or asparagus folded in at the tossing step work beautifully and add vitamin C without changing the method.

Made it? Rate it.

No ratings yet. Be the first to rate “Salmon & Kale Pesto Pasta”.

Tap a star to rate.

Same nutrients, different dish

You might also like

All recipes
Sliced lemon-garlic chicken breast over quinoa with charred broccoli35 min

370 kcal4 servings

Garlic Lemon Chicken & Quinoa

Juicy lemon-garlic chicken breast with fluffy quinoa and charred broccoli. 37g protein and 90mg vitamin C per serving: a weeknight staple.

37g Protein90mg Vitamin C3mg Iron
Crispy tofu stir-fry with bell peppers and broccoli over rice, sesame seeds on top40 min

480 kcal3 servings

Crispy Tofu Veggie Stir-Fry

Shatteringly crisp tofu with charred peppers and broccoli in a gingery soy glaze over rice. 380mg calcium, 22g protein and 70mg vitamin C. Weeknight vegan that converts skeptics.

380mg Calcium22g Protein70mg Vitamin C
Beef strips and bright green broccoli in glossy stir-fry sauce over brown rice30 min

431 kcal4 servings

Beef & Broccoli Stir-Fry

Better-than-takeout beef and broccoli in a glossy ginger-garlic sauce, over brown rice. 27g protein, 6.5mg zinc and double your day’s vitamin C — in 30 minutes.

27g Protein182mg Vitamin C6.5mg Zinc