This dish only looks indulgent: A serving has a mere 7 grams of saturated fat, and the pasta and peas help deliver 40 percent of your daily intake of folate, a nutrient that aids the body in forming red blood cells.

Ingredients

　　Vegetable oil cooking spray

　　1 pound salmon fillet, skin removed

　　3/4 teaspoon salt, divided

　　1/4 teaspoon black pepper, divided

　　6 ounces farfalle pasta

　　1 1/2 cups frozen peas

　　1 1/2 cups 1 percent milk,divided

　　3 tablespoons all-purpose flour

　　3 ounces Neufchaåtel

　　2 tablespoons chopped fresh dill, divided

　　1 tablespoon fresh lemon juice

　　1 teaspoon grated lemon zest

　　Heat broiler to low. Coat a baking sheet with cooking spray. Season salmon with 1/2 teaspoon salt and 1/8 teaspoon pepper. Broil until cooked through, 5 minutes per side. Let cool; cut salmon into bite-size pieces. Cook pasta as directed on package; add peas 3 minutes before end of cooking time; drain. Whisk 1/4 cup milk and flour in a small saucepan until smooth; whisk in remaining 1 1/4 cups milk, remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Cook over medium heat, whisking, until as thick as heavy cream, 10 minutes. Remove from heat; add Neufchaåtel and 1 tbsp dill; whisk until cheese melts. Toss pasta and peas with sauce and salmon; drizzle with juice. Garnish with zest and remaining 1 tablespoon dill.

Nutrition Per Serving

　　22 g fat

　　7 g saturated

　　50 g carbohydrates

　　5 g fiber

　　37 g protein

　　#### Nutritional analysis provided by Self