Vitamin D plays an essential role in helping maintain overall wellness. Often referred to as the "sunshine vitamin," it supports multiple body functions and is naturally obtained through sunlight exposure. However, with busy schedules and changing seasons, getting enough from the sun alone may not always be possible. That’s where vitamin D-rich foods like fatty fish come into play. A delicious way to help maintain your vitamin D intake is by preparing a flavorful salmon fillet dish. This recipe is not only packed with nutrients but is also easy to make with simple ingredients you may already have in your kitchen.
Why Choose Salmon for Vitamin D?
Fatty fish, including salmon, is one of the best natural sources of vitamin D. Just one serving of salmon fillet can help supply a significant portion of your daily vitamin D needs. Unlike other foods, such as milk cereals and orange juice, which may be fortified, salmon naturally provides this essential nutrient. Pairing it with other vitamin D-rich ingredients creates a wholesome meal to help support your well-being.
Ingredients
To prepare this delicious and nutritious salmon recipe, you will need:
- 2 fresh salmon fillets
- 2 tbsp olive oil
- Salt and pepper to taste
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tbsp lemon juice
- 1 tbsp fresh parsley (optional)
- A side of steamed vegetables or a small serving of milk cereals
- A glass of orange juice for added vitamin D
Cooking Instructions
Step 1: Preheat the Oven
Start by setting your oven to 400°F (200°C). A preheated oven ensures even cooking, giving your salmon fillet a crispy, golden exterior while keeping the inside moist and tender.
Step 2: Season the Salmon
Place the salmon fillets on a clean surface or a plate. Drizzle olive oil over each fillet and gently rub it in. Sprinkle salt, pepper to taste, garlic powder, and paprika evenly on both sides. The combination of these seasonings enhances the natural flavors of the fish.
Step 3: Bake to Perfection
Line a baking tray with parchment paper and arrange the fillets skin-side down. Place the tray in the preheated oven and bake for 12-15 minutes or until the salmon is fully cooked. The fillet should flake easily with a fork when done.
Step 4: Garnish and Serve
Once out of the oven, drizzle fresh lemon juice over the fillets and garnish with chopped parsley. Serve your salmon alongside steamed vegetables and a glass of fortified orange juice to create a well-rounded, vitamin D-rich meal.
Additional Tips for Vitamin D Intake
- Pair with Vitamin D Supplements: If you're looking for an extra source of vitamin D, consider adding Sandhu's Vitamin D3 K2 Liquid Drops to your daily routine. This supplement works well alongside a nutrient-rich diet.
- Cook on Medium-High Heat: When pan-searing salmon instead of baking, use medium-high heat to achieve a crispy texture while retaining the essential nutrients.
- Incorporate Dairy: Complementing this dish with milk cereals can add an extra layer of vitamin D to your meal.
- Get Some Sunlight: Whenever possible, step outside for a few minutes during the day to naturally support your vitamin D levels.
Conclusion
Including vitamin D-rich foods in your meals can help maintain your body’s well-being. This easy and flavorful salmon fillet recipe is a great way to support your nutritional needs. Whether paired with fortified orange juice, a side of milk cereals, or a simple vegetable mix, this dish makes for a nourishing addition to your diet. Enjoy the wholesome flavors and feel good knowing you're helping your body with every bite!
