Fatty fish such as salmon are among the richest natural dietary sources of vitamin D, making this a simple way to include more vitamin D-containing food in your diet.
Ingredients
- 2 salmon fillets (about 140-170 g each; wild-caught preferred for higher vitamin D)
- 1-1½ Tbsp olive oil (or a light brush)
- Salt and black pepper
- Zest and juice of 1 lemon (plus extra slices or wedges)
- 1-2 Tbsp chopped fresh parsley, dill, or a mixture (thyme or oregano also work)
- Optional: a handful of UV-exposed mushrooms, sautéed or roasted alongside
Serves 2 | Prep: ±10 minutes | Cook: 12-18 minutes
Method
- Preheat the oven to 200°C. Line a baking tray with baking paper or lightly oil a baking dish.
- Place the salmon fillets skin-side down on the prepared tray. Brush lightly with olive oil and season with salt and black pepper.
- Sprinkle over the lemon zest and fresh herbs, then drizzle with the lemon juice.
- Bake for 12–18 minutes, depending on the thickness of the fillets, until the salmon is cooked through to your preference and flakes easily with a fork.
- Serve immediately with fresh lemon wedges and, if desired, roasted or sautéed mushrooms and seasonal vegetables.