4 servings | About $3.69 per serving
It’s well known that vitamin D, in conjunction with calcium, is essential for strong bones. That is why the Institute of Medicine recommends a daily dose of 800 IU of vitamin D for adults 71 and older, and 600 IU for adults younger than 71. Many doctors, however, recommend levels closer to 1000 IU.
Unlike other vitamins, Vitamin D is not readily available in foods. Rather, its main source is the sun. Salmon is one of the top food sources of the vitamin. Just three ounces of sockeye salmon offer 450 IU or roughly half the daily requirement.
Ingredients
- ½ teaspoon ginger, peeled and grated (or ¼ tsp. dried)
- 1 teaspoon fresh garlic (about 1 clove) or from jar, minced
- 2 teaspoons vegetable oil
- 2 teaspoons low sodium soy sauce
- 1 teaspoon honey
- 2 teaspoons fresh lemon juice (about ½ lemon) or from the jar
- 2 tablespoons fresh basil (or 6-8 leaves), chopped (or 1 tbsp. dried)
- 1 pound salmon, skin removed, cut into 4 – 4 oz. filets
- 1 cup (dry) brown rice
- 2 cup fresh sugar snap peas
- 8 thin lemon slices (about 1 small lemon)
- Aluminum foil
Instructions
- Preheat oven to 450° F. In a large bowl, combine ginger, garlic, vegetable oil, soy sauce, honey, lemon juice and basil and add fish. Marinate in refrigerator for 10 minutes.
- Prepare rice according to instructions on package, excluding any salt or oil.
- Cut 8 pieces of aluminum foil wide enough to fit one piece of salmon and ½ cup of snap peas.
- Remove fish from marinade and discard remaining marinade. Arrange lemon slices on top and bottom of fish filet. Place one fish filet and half of snap peas together on one piece of foil.
- Cover with another piece of foil and tightly fold together top and bottom edges of foil to create a seal to the steaming pouch. Repeat for second portion. Place on baking sheet and bake for 12 minutes.
- Carefully cut open pouch and remove contents. Put salmon and snap peas over rice and serve.
Per serving:
Calories: 247
Total Fat: 6.0 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.5 g
Monounsaturated Fat: 2.0 g
Cholesterol : 53 mg
Sodium: 158 mg
Carbohydrates: 20 g
Dietary Fiber: 2 g
Total Sugars: 2 g
Protein: 27 g
Source: American Heart Association’s Simple Cooking with Heart® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
