Vitamin D: Stir Fried Salmon with Sweet and Sour Veggies Recipe
A vibrant dish featuring stir-fried salmon with a mix of colorful vegetables, enhanced with sweet and sour flavors. Rich in Vitamin D, this meal is healthy, delicious, and easy to prepare.
Serving Size: 2
Preparation Time: 30 minutes
Cooking Time: 12 to 15 minutes
Active Ingredient
- Vitamin D: 1385 IU (231% DV)
- Vitamin D2 (ergocalciferol): 0 μg
- Vitamin D3 (cholecalciferol): 34.7 μg
Ingredients
- 2 salmon fillets
- 1⁄2 cup shiitake mushrooms (sliced)
- 1⁄2 red onion (diced)
- 1 medium carrot (peeled and diced)
- 1 green bell pepper (diced)
- 1⁄2 cup green beans (diced)
- 1 garlic clove (minced)
- 1⁄2 teaspoon ground ginger
- 1 teaspoon brown sugar
- 1 tablespoon soy sauce
- 1 tablespoon apple cider vinegar
- 1⁄2 lemon (juiced)
- 1 tablespoon Worcestershire sauce
- 1⁄2 teaspoon dried oregano
- 1⁄2 teaspoon ground coriander
- 1⁄2 teaspoon garlic powder
- Salt as needed
- Black pepper as needed
- 2 tablespoons olive oil
Directions
- Make a paste of garlic, ginger, lemon juice, half of the Worcestershire sauce, half of the soy sauce, oregano, coriander, salt, and black pepper. Apply the paste all over the salmon fillets until fully coated. Place in the refrigerator for about 30 minutes before cooking.
- Heat half of the oil in a pan and place the marinated salmon. Stir fry for about 2 to 3 minutes on one side or until golden brown, then flip over and recook for another 2 to 3 minutes. Take out the salmon in a serving dish and set aside, keeping it warm.
- In the same pan, heat the remaining oil and add onion. Sauté for 1 minute, then add the rest of the vegetables and stir fry at high heat for about 2 more minutes.
- Add soy sauce, Worcestershire sauce, brown sugar, vinegar, and garlic powder. Sauté for 1 more minute or until the green veggies turn bright green in color and are still crisp to the bite.
- Season with salt and black pepper, then take out in the dish with the salmon. Serve hot.
Why You’ll Love It
This stir-fried salmon dish features tender salmon and a colorful assortment of sweet and sour vegetables. The combination of ginger, lemon, and soy adds depth to the flavors, while the stir-fried veggies bring a delightful crispness.
Tips
- Marinate the salmon for about 30 minutes to enhance the flavor.
- Avoid overcooking the vegetables to keep them crisp and vibrant.
- Serve with a side of steamed rice or quinoa for a more complete meal.
Nutritional Information
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 420 kcal | 21% |
| Total Fat | 25 g | 38% |
| Saturated Fat | 4 g | 20% |
| Cholesterol | 70 mg | 23% |
| Sodium | 620 mg | 26% |
| Total Carbohydrate | 15 g | 5% |
| Dietary Fiber | 4 g | 16% |
| Sugars | 7 g | — |
| Protein | 33 g | 66% |
| Vitamin A | 4500 IU | 90% |
| Vitamin C | 45 mg | 50% |
| Calcium | 80 mg | 8% |
| Iron | 3 mg | 17% |
| Vitamin D | 1385 IU | 231% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Note: Nutritional values are approximate and can vary based on ingredient brands and preparation methods.
