Vitamin D I Almond-crusted Salmon

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The phrase “soak up the sun” isn’t just cute, it is actual nutrition advice! When our bodies come in contact with the sun, our skin makes vitamin D3. Vitamin D3 is one of the two forms of vitamin D. The other type, vitamin D2, comes from plants. Vitamin D3 is the form that is best used by our body.

Vitamin D is an important nutrient for bone health, muscle and nerve functions, and immunity. It can also improve our mood. During a New England winter, it can be tricky to soak up enough sunlight to get enough vitamin D. Your vitamin D levels should be between 20-50 ng/mL.

There are few foods that contain high levels of vitamin D. Cod liver oil, swordfish, salmon, tuna, and fortified orange juice or soy milk are some examples. If your vitamin D levels are low, your doctor will likely prescribe you a supplement.

Information gathered & adapted from:




Almond-crusted Salmon

2 5-ounce salmon filets
3 tablespoons lemon juice
2 tablespoons olive oil butter, melted
1/4 cup crushed almonds


1.Preheat oven to 425 degrees and grease a medium-sized baking dish.
2.Place salmon filets in the dish.
3.In a small bowl, mix the melted butter and lemon juice.
4.Evenly coat the top of the salmon filets with the butter and lemon mixture.
5.Sprinkle the crushed almonds onto the filets.
6.Bake for 15 minutes or until internal temperature of the salmon reaches at least 145 degrees.

Serving Size: 1 filet.

Nutrition Information per Serving: 37 grams total fat, 6 grams saturated fat, 6 grams carbohydrate, 3 gram fiber, 24 grams protein, 96 milligrams sodium, 159 milligrams potassium, 2 grams sugar

Recipe adapted from:

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