Whole-wheat Pasta with Cod, Avocado and Cherry Tomatoes: The Perfect Light Recipe
After a period of inactivity and a few too many indulgences (yes, quarantine left its mark!), it’s time to get back in shape. If you’re looking for a light and flavorful lunch for your pre-summer diet, this whole-wheat pasta salad with cod and avocado is the ideal solution.
It’s a light, balanced first course and extremely simple to prepare, perfect also as a use-up-the-fridge recipe if you have leftover fish from the night before.
Ingredients for a Healthy, Complete Pasta Salad
For this recipe I chose fresh, nutritious ingredients: whole-wheat pasta, rich in fiber for greater satiety, cod fillets, a classic white fish, rich in Omega-3. You can use either fresh (recommended) or frozen cod. Avocado adds healthy fats and cherry tomatoes provide a touch of freshness.
The Trick for Flavorful Boiled Cod
Boiled fish can often be bland. My trick to make cod tender and tasty is to aromatize the cooking water by adding special ingredients like lemon zest, peppercorns or a bay leaf. This cold whole-wheat pasta is perfect for those who want to limit the extra pounds without giving up the pleasure of a good one-dish meal.
Other light and quick dishes to enrich your brunches that you might be interested in:
- Difficulty: Very easy
- Cost: Medium
- Rest time: 10 Minutes
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: Autumn, Winter and Spring
Ingredients
⚠ IN THIS RECIPE THERE ARE ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; buying them through my blog helps support me and my work, while it won’t cost you anything extra!
- 2 cod fillets (fresh)
- 1/2 glass white wine
- 1/2 lemon (unwaxed)
- 1 bunch parsley
- 4 berries juniper berries
- 1 to taste salt
- 11 oz whole-wheat penne rigate
- 2 avocados
- 9 oz cherry tomatoes
- 4 leaves basil
- 1 bunch chopped parsley
- 1 juice of 1 lemon
- to taste extra virgin olive oil
- to taste salt
- to taste black pepper
Preparation
Wash the cherry tomatoes, dry them and cut them into quarters. Do the same for the avocados. Combine them in a bowl and dress with the juice of 1/2 lemon, a drizzle of olive oil, a pinch of salt and a crack of black pepper.
Rinse the cod fillets under running water and boil them for a few minutes in salted water with lemon slices, the white wine and the juniper berries. Once cooked, let them cool for 10 minutes in their cooking water and then clean them, removing all bones and pin bones. Break the fillets into pieces. Dress with the juice of 1/2 lemon, a drizzle of olive oil and some basil leaves. Adjust salt and pepper to taste.
Cook the whole-wheat penne in plenty of salted water. Once cooked, drain and toss them with the cherry tomato and avocado salad, mixing well so they absorb the flavors.
Transfer everything to a large salad bowl and add the cod with all its dressing. Garnish with plenty of chopped parsley and additional basil leaves.
Serve warm or at room temperature, drizzling with a little extra virgin olive oil just before serving.
And voilà… the whole-wheat pasta salad with cod and avocado is ready to enjoy!
Enjoy your meal from La Cucina di FeFè!
You can also add, if you like, a handful of rinsed capers — it will be even more delicious!
Storage
👉The whole-wheat pasta salad with cod and avocado keeps in the refrigerator for up to 24 hours. Since it contains fish, it is not recommended to exceed this time to avoid bacterial changes or off-odors. Always use an airtight glass container for food. This prevents the pasta from absorbing other odors and avoids the cod drying out.
👉Small tip: avocado tends to brown quickly when exposed to air. To prevent it from turning dark, make sure the pieces are well coated with lemon juice (ascorbic acid acts as a natural antioxidant). If possible, place plastic wrap directly on the surface of the dressing before closing the lid.
Tips, notes, variations and suggestions
🟣This recipe is meant to be eaten cold or at room temperature. Heating it in the microwave will make the avocado bitter and the cod rubbery.
Refresh the dressing: Before eating it the next day, add a small drizzle of extra virgin olive oil and a grind of black pepper to revive the flavors that the cold tends to mute.
1. How can I replace the avocado if I don’t like it?
If you want a light alternative, you can use cottage cheese or cubed feta (in moderation). If you prefer to stay with plant fats, a handful of sun-dried tomatoes in oil, Taggiasca olives or toasted pine nuts will give the extra flavor boost you need.
2. Can I use cod leftover from a previous dinner?
Absolutely yes! It’s a great strategy against food waste. If the cod was baked or steamed, simply flake it and add it to the pasta. If it was already seasoned, adjust the oil and salt in the salad accordingly.
3. Is this dish suitable for someone on a low-calorie diet?
Certainly. Cod is a lean protein and whole-wheat pasta provides fiber. For an accurate calorie calculation based on your needs, you can consult a tool such as the MyPersonalTrainer Calorie Calculator.
