A healthy intake of Vitamin D aids in the prevention of developing diseases like heart disease, osteoporosis, certain types of cancers, diabetes, and amongst other nutrition related diseases. Vitamin D is known as the “sunshine” vitamin. When the sun’s rays penetrate our skin it sets off a process in the body that produces Vitamin D. However Vitamin D can also be found in foods, one of the best food sources of Vitamin D is wild Salmon! Try out this delicious and healthy meal at home for not only a rich source of Vitamin D, but also a meal full of Omega 3 fatty acids and tons of vitamins and mineral! Add some healthy carbohydrates: A side Of quinoa, brown rice or couscous go great with this dish !
Pan Roasted Salmon over a Bed of Fresh Greens and Raspberry Walnut Salad
Image from: https://www.campbells.com/kitchen/recipes/pan-seared-salmon-in-peach-mango-sauce/
Preparation time: 20 min / Serves: Two people
Ingredients:
Salmon
- Two 3 oz of skinned Salmon Fillets (wild Salmon is best)
- 1 tbsp of Olive oil or Grapeseed Oil
- 1 ripe lemon
- Spices to taste: Paprika, Oregano, Garlic and Sage, Black Ground Pepper
Salad
- 2-4 cups of your favorite Salad Spring mix
- 1/2 cup of raspberries
- 2 tbsp of sliced walnuts
- 1- 2 tbsp of your favorite light vinaigrette dressing
- Optional: 1 ripe lemon, lemon juice to replace vinaigrette dressing
Quinoa (optional)
- ¼ cup of uncooked Quinoa
- 1 cup of water
Supplies: Non-stick skillet with lid, spatula
Directions:
- Prepare salmon with your favorite seasoning, I use : lime juice, paprika, oregano, garlic and sage. Seasoning should be sprinkled over one side of the salmon (the side that will be facing up on the skillet).
- On a non-stick skillet heat 1 tbsp of olive oil or grapeseed oil on medium-high heat
- When the oil is hot place salmon in skillet with the side that has the seasoning facing up, and cook for 3 minutes, then place lid over skillet and let cook for 2-3 minutes so that the heat penetrates the center of salmon.
- Remove lid and let cook for 3 more minutes or until it reaches your preference
Tip: Placing a little pressure on the salmon with a spatula will help the skin maintain contact with the pan, encouraging it to stay flat and brown evenly.
Salad for each dish:
- On a large bowl add 1 to 2 cups of salad greens
- Add ½ cup of raspberries to salad
- Add 1 tbsp of walnuts to salad and toss salad
- Serve with a light vinaigrette dressing or just drizzle it with lime juice.
Cooking the Quinoa
Supplies : Medium Sauce pan
- Bring 1 cup of water to boil
- Rinse ¼ cup of quinoa under running water
- Add quinoa to boiling water and reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.
Serve cooked salmon over a bed of your favorite salad mix and ENJOY!!
