Whole Wheat Pesto Salmon Sunflower Seed Bowl
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A balanced whole-grain pasta bowl with baked salmon, basil pesto and toasted sunflower seeds to refuel swimmers after hard sets.
A balanced whole-grain pasta bowl with baked salmon, basil pesto, and toasted sunflower seeds to refuel swimmers after hard sessions. The pesto coats every noodle while the salmon brings the protein. The bowl that makes post-training dinner feel rewarding.
🥄 Ingredients
- 🫗 2 salmon fillets (about 150g each)
- 🫗 6 oz (170g) whole wheat penne
- 🫗 3 tablespoons basil pesto
- 🫗 2 tablespoons sunflower seeds, toasted
- 🫗 2 cups (60g) baby spinach
- 🫗 1 cup (150g) cherry tomatoes, halved
- 🫗 1 tablespoon olive oil
- 🫗 1 teaspoon lemon zest
- 🫗 1 tablespoon lemon juice
- 🫗 1/2 teaspoon sea salt
- 🫗 1/4 teaspoon black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Preheat the oven to 400°F (200°C). Season the salmon with salt, pepper and olive oil.
Bake the salmon for 14-16 minutes until it flakes easily. Rest briefly and flake into chunks.
Meanwhile, cook the whole wheat penne in salted water according to package instructions until al dente. Reserve 1/2 cup of pasta water.
In a large bowl, toss the drained pasta with the pesto, spinach, tomatoes, lemon zest and juice.
Loosen the bowl with splashes of reserved pasta water until glossy.
Fold in the flaked salmon, top with toasted sunflower seeds, and serve warm.
⚠️ Common Mistakes
- ✕
Overcooking the salmon, which leaves it dry instead of moist and flaky.
- ✕
Adding cold pesto to cold pasta, which makes the bowl gluey.
- ✕
Skipping the pasta water, leaving a dry, clumpy salad instead of a glossy bowl.
🔄 Variations
Swap salmon for canned mackerel or sardines for a budget-friendly twist.
Use gluten-free penne and confirm your pesto is gluten-free when needed.
Add steamed broccoli or zucchini ribbons for extra vegetables.
🧊 Storage
- 📦
Refrigerate leftovers in an airtight container for up to 2 days.
- 📦
Reheat gently in a pan with a splash of water; the salmon is best eaten fresh.
💡 Chef Tips
Tip 1: Toast the sunflower seeds in a dry pan until fragrant; burnt seeds turn bitter.
Tip 2: Add the hot pasta to the wilted spinach so it softens without cooking into mush.
Tip 3: Under-season the salmon before baking; the pesto and pasta carry plenty of flavor.
Tip 4: Reserve pasta water before draining, since it is the secret to a silky sauce.
❓ FAQ
Why is this good for swimmers? Whole-grain carbs refill glycogen while salmon provides omega-3s that support muscle recovery and joint health.
Can I meal-prep it? Yes, but store the salmon separately and assemble just before eating.
How much protein is in one bowl? About 36g, plus healthy fats from the salmon, pesto and seeds.
Can I use white pasta instead? Yes, simply swap to regular penne and adjust the cooking time.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →