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If you’re looking for a flavorful, heart-healthy dinner that supports your blood pressure goals, this Salmon Pasta with Lemon & Garlic is a must-try. It’s inspired by the DASH diet, naturally low in sodium, and packed with nutrients that support cardiovascular health—including omega-3s, fiber, and antioxidants.
This easy weeknight meal takes just 30 minutes, uses simple pantry staples, and delivers on flavor without relying on salt. It’s the perfect choice if you’re following a low-sodium lifestyle, trying to manage high blood pressure, or simply looking for nutritious dinner ideas that don’t compromise on taste.
Why This Recipe Supports a Heart-Healthy Lifestyle
This pasta dish isn’t just delicious—it’s smart eating. Here’s why:
- Low Sodium: Each serving has just 395mg of sodium—well within the DASH diet recommendation.
- Rich in Omega-3s: Salmon is one of the best sources of heart-healthy omega-3 fatty acids, which may help lower blood pressure and reduce inflammation.
- High in Fiber: Whole-wheat pasta adds a generous dose of fiber to support digestion and heart health.
- Antioxidant-Rich: Garlic, lemon, and olive oil bring anti-inflammatory and antioxidant benefits.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Heart-Healthy Salmon Pasta with Lemon & Garlic Recipe
Prep Time: 15 minutes
Total Time: 15 minutes
Serves: 4 servings
Ingredients
8 ounces whole-wheat pasta (or any pasta you prefer)
5 tablespoons extra-virgin olive oil
5 cloves garlic, chopped
1 teaspoon anchovy paste (optional but adds umami without extra salt)
¼ teaspoon crushed red pepper (optional)
Zest and juice of 1 lemon
1½ cups cooked salmon (leftover, roasted, or canned low-sodium salmon)
3 tablespoons fresh chopped parsley
¼ teaspoon salt
2 tablespoons whole-wheat breadcrumbs, toasted
Time-Saving Tip: You can use canned salmon (look for boneless, skinless, and reduced-sodium). A 7.5-ounce can is roughly 1 cup of flaked salmon.
Instructions
- Cook the Pasta: Cook whole-wheat pasta according to package directions. Drain and reserve ½ cup of the cooking water.
- Make the Sauce: In a large skillet, combine olive oil, chopped garlic, anchovy paste, red pepper flakes, lemon zest, and lemon juice. Cook over medium-high heat until fragrant and sizzling (about 3 minutes).
- Toss Everything Together: Add the reserved pasta water, cooked pasta, salmon, parsley, and salt. Stir gently and cook for about 2 minutes until everything is well-coated and warmed through.
- Top and Serve: Serve hot, topped with toasted whole-wheat breadcrumbs for extra crunch.
Nutrition Information (Per Serving) – 1 1/3 Cup
Calories: 473
Total Fat: 23g
Sodium: 395mg
Total Carbohydrates: 49g
Sugars: 4g
Protein: 20g
Dietary fiber: 6g
Potassium: 513mg
Magnesium: 94mg
Heart Health Bonus: The combo of garlic, olive oil, salmon, and lemon helps reduce inflammation and support healthy blood vessels.
This Lemon-Garlic Salmon Pasta proves that low sodium doesn’t mean low flavor. Whether you’re following the DASH diet, watching your salt intake, or just want a lighter, satisfying dinner, this recipe hits the mark.
Try it for your next meal prep or date night in—you’ll nourish your heart and your taste buds.
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Love this recipe? Share it on Pinterest or bookmark it for later! Eating heart-healthy doesn’t have to be boring—and this pasta dish is proof.
