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Get More Vitamin D with this Recipe!

Posted on August 30, 2017
Nutrition
By Rosario Olivera
cooking, health, nutrition, recipe, salmon, vitamin d
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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

  1. Bring 1 cup of water to boil
  2. Rinse ¼ cup of quinoa under running water
  3. 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!!

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