Both vitamins D and C are important for maintaining a healthy immune system. Fatty fish, such as salmon, and mushrooms* are excellent sources of vitamin D (salmon/66% DV)[1] while broccoli and sugar snap peas bring the vitamin C (220% DV[2] and 42% DV1, respectively). Super charge your immune system and add some heat to the dinner table with this nutrient-packed meal that’s ready in just 40 minutes.
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Ingredients
For the sauce:
- ½ cup soy sauce
- 2 tablespoons brown sugar
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 1 teaspoon chili garlic sauce (optional — for heat)
- 1 tablespoon toasted sesame oil
- 2 tablespoons your favorite BBQ sauce
- 2 tablespoons water
- 2 teaspoon cornstarch
For the dish:
- 1 ½ pounds (4 filets) salmon
- 12 ounces stir-fry rice noodles (pad thai noodles)
- 1 tablespoon toasted sesame oil
- 1 pound white mushrooms, sliced
- 1 cup sugar snap peas
- 1 large broccoli head, cut into bite-size florets
- 2–3 green onions, thinly sliced
Sesame seeds for garnish
Instructions
- Preheat the oven to 400F.
- Whisk together sauce ingredients (except water and cornstarch) in a small saucepan. Bring to a boil over high heat, then reduce heat to a simmer. In a small bowl, whisk together water and cornstarch. Pour into the pan and cook on low, whisking often, until the sauce thickens, 3-5 minutes. Remove from heat and set aside.
- Pour 3 tablespoons of the sauce into a small bowl. Brush the salmon filets with reserved sauce and place on a baking sheet. Bake for 15 minutes, or until salmon is flaky. Discard the small bowl of sauce if any remains.
- Cook the stir-fry noodles according to the package directions. Drain, rinse, and set aside.
- Heat a large skillet over medium heat. Add the sesame oil. Add mushrooms, snap peas and broccoli. Cook, stirring often, until veggies are tender-crisp, 7-8 minutes. Add the noodles and the remaining sauce from the pan. Toss to combine.
- To serve, divide noodles, veggies and salmon between plates. Top with sliced green onions and sesame seeds.
* Check the mushroom package label to see if the mushrooms have been exposed to UV light for maximum vitamin D – up to 118% DV1.
Notes
[1] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
[2] https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables
Recipe courtesy of Emily Weeks, RDN, LD.
[1] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
[2] https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables
Recipe courtesy of Emily Weeks, RDN, LD.
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