Salmon, lemon and creme fraiche courgetti – 440 calories

IMG_1253Lovely quick recipe and very tasty! I have made a few variations of this dish – using smoked salmon, prawns or salmon flakes, as I have done here.

The cheese on the top is a token really – only 10g per person, but it’s not needed for the flavour, as there is already lots of flavour going on.

Many people say they’re not fond of courgetti, but I love combining it as I have here with whole wheat spaghetti.  Plenty of additional crunch for a whole lot less calories.

Preparation Time: 5 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 461.8


Courgette, Raw, Average – 2 Courgettes/448g

Olive Oil -10ml

Lemon zest – 1 Tsp/2g

Lemon juice – 1 Tbsp/15ml

Creme Fraiche – 40g

Whole Wheat Spaghetti – 80g

Onions – 50g

Garlic – 1 Clove/3g

Salmon, Flakes, Honey Roasted – 100g

Cheddar Cheese – 20g

Parsley, Dried – ¼ Tsp/0.25g

Frozen peas, defrosted – 60g


Julienne the courgette into fine strands. Peel and finely chop the garlic and onion. Zest the lemon and juice. Grate the cheese using a course grater.

Cook the spaghetti as per the instructions – drain and set aside keeping warm.

Heat a large frying pan over a medium heat and add the olive oil. Add the onion, cook for around 3 minutes until softening.

Add the garlic, courgette, lemon zest and fry for around 5-6 minutes until softened – but the courgette should retain a bit of crunch.

Add the peas, lemon juice, salmon and creme fraiche, dried parsley and continue to cook for one to two minutes until the salmon and sauce are warmed through.

Serve the spaghetti onto the plates first and then top with the salmon courgetti mixture. Sprinkle with the grated cheese.

Nutrition Data Per Serving

Calories (kcal) 461.8

Carbohydrate (g) 36.2

Fat (g) 24

Fibre (g) 7.5

Fruit & Veg 3.9

Protein (g) 25


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