Salmon or Tuna Whole-Grain Pasta Salad

This whole-grain pasta salad proves that you can make a delicious meal in minutes even if you haven’t gone grocery shopping for fresh foods recently. Zesty, tangy, and satisfying, you’d never guess that it relies on pantry ingredients like whole-grain pasta, canned or pouched salmon or tuna, and olive oil. 

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Here are some swaps you can make if your stock of fresh ingredients is limited. 

• Instead of canned tomatoes, try any raw, frozen and thawed, or cooked vegetables like  drained diced canned tomatoes, jarred bell peppers or sun-dried tomatoes, broccoli florets, cut green beans, roasted eggplant cubes, or artichoke hearts. Aim for 3-4 cups of vegetables. 
• If you don’t have lemon juice, use 2 tablespoons of white wine vinegar.
• Instead of fresh garlic and herbs, try garlic powder and dried herbs.

You’ll get fiber, heart-healthy fats, and protein in a single dish. Variations and Serving Suggestions

• Use any shape of whole-grain pasta like whole-grain orzo, elbows, penne, or spaghetti noodles.
• For a different grain, use brown rice, quinoa, or whole-wheat couscous instead of pasta.
• For a grain-free, gluten-free salad, try 3 cups of cooked sweet potatoes or potatoes in chunks instead of pasta.
• Make the salad ahead of time to let the flavors meld together in the refrigerator.  
• Use 2 5-ounce cans of tuna or salmon, or 3-4 3-ounce pouches.
• To reduce sodium, try capers instead of olives.
• For a creamier salad, reduce the olive oil to 2 tablespoons. Blend ¼ cup of avocado or ½ cup of non-fat Greek yogurt into the dressing.
• For extra flavor, serve with 1 tablespoon of grated parmesan cheese per serving on top.

Recipe for Salmon or Tuna Whole-Grain Pasta Pantry SaladMakes 4 servingsIngredients: Dressing:

• Juice from ½ lemon
• 2 tablespoons of olive oil
• 1 clove of garlic, peeled and minced
• Salt and pepper to taste

Salad: 

• 4 ounces of whole-grain pasta, cooked according to directions on package (about 2 cups cooked)
• 8-10 ounces of canned or pouch salmon or tuna
• ¼ cup of sliced kalamata or black olives
• ½ cup of fresh parsley or ¼ cup of frozen spinach, thawed and patted dry
• 2-4 cups of fresh, frozen, or cooked vegetables in bite-sized pieces
• Optional garnishes: chopped green onion, fresh cilantro or mint

Instructions: 

1. Whisk the dressing ingredients together in a small bowl. Set aside.
2. In a large bowl, add the cooked pasta, salmon or tuna, olives, parsley or spinach, and vegetables. Toss gently.
3. Pour the dressing over the salad and toss gently to combine. Serve immediately or refrigerate. Serve with optional garnishes.

Nutrition information per serving: 400 calories; 18 grams of fat; 3 grams of saturated fat; 60 mg of cholesterol; 400 mg of sodium; 38 grams of carbohydrates; 4 grams of sugar; 9 grams of fiber; 28 grams of protein