Roasted Asian Salmon- a tasty way to bump up your vitamin D

© Garuti | Dreamstime Stock Photos & Stock Free Images

© Garuti | Dreamstime Stock Photos & Stock Free Images

Fatty fish such as salmon are one of the only foods that naturally  contain significant amounts of vitamin D with a 3-ounce (cooked) serving  supplying a whopping   450 IU.

Here’s a simple, yet so flavor-packed  way to boost your vitamin D totals while  getting in your heart healthy omega-3 fatty acids.  The leftovers are terrific cold the next day.

Roasted Asian  Salmon

Makes 4 servings

1 tbsp (15 mL) light mayonnaise
2   tsp  (10 mL) Dijon mustard
1 tbsp (15 mL) honey
1 tbsp (15 mL) sodium-reduced soy sauce
4  4- 6-ounce (100 -150-g) salmon fillets
1 tbsp (15 mL) sesame seeds, toasted

Preheat oven to 425 F/  230 C.

In a small bowl whisk together  mayonnaise and Dijon  mustard  until well mixed. Add honey and soy sauce; mix well.  Place salmon skin side down in a large baking dish. Coat with mayonnaise mixture. Place in oven and roast for 15 to 20 minutes or until fish is cooked through. Sprinkle sesame seeds over the salmon and serve.

Per serving nutritional information:

Calories: 230
Protein:  28  grams
Fat:  10 grams
Saturated fat:  1 gram
Carbohydrate: 5 grams
Dietary Fibre:  0 grams
Sodium:  285 mg

Are you a salmon lover? What’s your favorite way to prepare it? Please share below in the comment section.

Tags: , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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