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Fish, such as salmon, mackerel, and tuna, are just about the only food sources that contain vitamin D naturally. So, while most of your D needs to come from fortified foods, supplements, and sun exposure, you can also get almost a full day’s worth of D from 3.5 ounces of cooked salmon, as in this recipe from the National Heart, Lung and Blood Institute.
Ingredients
1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp finely chopped scallions
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1⁄2 lb salmon fillet with skin (cut in center)
1⁄2 tsp garlic powder
1⁄2 tsp black pepper
Fat-free cooking spray as needed
Preheat oven to 400 F. Whisk sour cream, dill, scallions, mustard, and lemon juice in small bowl to blend.
Lightly oil baking sheet with cooking spray. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
Bake salmon until just opaque in center, about 20 minutes. Serves 6.
Nutrition information per serving: 196 calories, 27 g protein, 7 g total fat, 2 g saturated fat, 76 mg cholesterol, 5 g carbohydrates, 229 mg sodium, less than 1 g fiber
SOURCES: National Heart Lung and Blood Institute; National Institutes of Health Office of Dietary Supplements
46543
08/13/08
The information provided is intended to help you make informed decisions. The Genworth Financial companies do not provide medical information, advice or recommendations. Consult your physician before making major changes in your lifestyle or health care regimen. Please note that Wellness partners, their products, services, and offers may change over time.
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