Salmon Pasta Salad

This light salmon pasta salad is a fresh, protein-rich meal that combines flaky salmon with tender pasta, crisp veggies, and a zesty lemon-dill dressing. It’s perfect for Lahore lunches, picnics, or as a make-ahead dish—uses canned or leftover salmon for affordability, comes together quickly, and tastes even better chilled. A nutritious, satisfying option that feels elegant yet simple

Salmon Pasta Salad

Ingredients

For 4 to 6 servings, gather these items:

  • 300 grams pasta (penne, fusilli, or farfalle), cooked al dente
  • 2 cans (about 400 grams total) salmon in water, drained and flaked (or 400 grams cooked fresh salmon)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • ½ red onion, thinly sliced
  • 1 cup frozen peas, thawed
  • ¼ cup fresh dill, chopped (or 1 tablespoon dried dill)
  • ¼ cup fresh parsley, chopped

For the dressing:

  • ⅓ cup extra-virgin olive oil
  • Juice of 2 lemons (about ¼ cup)
  • 2 tablespoons Dijon mustard
  • 1 garlic clove, minced
  • Salt and black pepper to taste Optional: 1 tablespoon honey for slight sweetness

Direction

  • Step 1: Cook pasta in salted boiling water according to package instructions until al dente. Drain, rinse under cold water to stop cooking, and set aside to cool.
  • Step 2: In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, pepper, and honey (if using) until smooth and emulsified.
  • Step 3: In a large mixing bowl, combine cooled pasta, flaked salmon, halved cherry tomatoes, diced cucumber, sliced red onion, thawed peas, chopped dill, and parsley.
  • Step 4: Pour the dressing over the salad. Gently toss everything together until evenly coated—be careful not to break up the salmon too much.
  • Step 5: Taste and adjust seasoning—add more lemon for tang or salt/pepper as needed.
  • Step 6: Cover and refrigerate at least 30 minutes (or up to 4 hours) to let flavors meld. Serve chilled or at room temperature. Garnish with extra dill or lemon wedges.

Nutrients Information

Per serving (about 1½ cups, approximate values):

  • Calories: 380 to 440
  • Total Fat: 16 to 20 grams
  • Saturated Fat: 3 grams
  • Cholesterol: 50 to 70 milligrams
  • Sodium: 400 to 550 milligrams
  • Total Carbohydrates: 40 to 48 grams
  • Dietary Fiber: 5 to 7 grams
  • Sugars: 5 to 7 grams (natural from veggies)
  • Protein: 24 to 28 grams
  • Excellent source of omega-3 fatty acids from salmon for heart and brain health, vitamin C from tomatoes/lemon, fiber from pasta/veggies, and protein for satiety. A balanced, lighter pasta salad.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service