Roasted Salmon with Pomegranate and Avocado Salsa

What do salmon, mackerel, tuna fish, and a tablespoon of cod liver oil share in common? All are the best dietary sources of Vitamin D.

Of course, you already know about milk and sunshine.

Unfortunately, many of us aren’t getting enough vitamin D in our diet, which may put us at risk of developing cancer, say researchers at Creighton University’s medical school in Omaha, Nebraska. That finding comes after they studied nearly 1,200 healthy, post-menopausal women who took vitamin D supplements at three times the recommended daily allowance.

The women’s cancer risk dropped by 60 percent to 70 percent. In fact, Joan Lappe, a Creighton nursing professor who conducted the study, says the evidence is beginning to stack up that higher intakes of vitamin D may help prevent not only cancer, but high blood pressure, diabetes, rheumatoid arthritis and other conditions.

“The findings are very exciting,” Lappe says. “They confirm what a number of vitamin D proponents have suspected for some time.”

Essential vitamin

But Lappe and other health experts warn not to rush out to your supplement store just yet because more study is needed before anybody can enthusiastically endorse vitamin D consumption to prevent cancer.

“The American Cancer Society is not recommending that individuals routinely increase their vitamin D intake based on this report,” says Dr. Len Lichtenfield, the organization’s deputy chief medical officer. “Past experience has shown that, despite studies that suggest a particular vitamin or drug may be effective in reducing cancer risk, once that theory is subjected to a well-designed clinical trial, the results frequently do not hold up.”

The U.S. Institute of Medicine, a private group of health experts that advises the federal government, says the “tolerable upper level” of vitamin D is 2,000 IUs in adults 19 and older. Risks of vitamin D toxicity include weakness, nausea, poor appetite and weight loss, although sun exposure and diet are unlikely causes of the overdose, according to the institute.

Still, vitamin D is one of several essential nutrients that our bodies need to function properly. Vitamin D helps our bodies maintain healthy levels of calcium and phosphorus, thus promoting strong bones and teeth, and tip-top nerve cells and immune systems.

That’s why American dietary guidelines recommend those of us under 50 get 200 International Units, or IUs, of vitamin D a day, with double that amount for adults 51 to 70.

The 'sunshine' vitamin

Even if we never ate salmon or swigged milk, our bodies still make vitamin D when we get out in the sun. In fact, we don’t have to bask in the rays all day: only 10 to 15 minutes in a bright summer sun can create large amounts of vitamin D.

But health experts like Lappe and Lichtenfield warn not to overdo it. Paradoxically, spending too much time working on our tans and building vitamin D could result in deadly skin cancer, they say.

Vitamin D entered our foods in the 1930s when the federal government began fortifying milk with the nutrient to help thwart the bone-weakening disease rickets. Today, milk remains a good source of vitamin D, as do many other fortified foods, such as cereal and orange juice.

But if you’re looking for the best dietary sources, cod liver oil, salmon, mackerel and tuna fish stand out from the pack. Margarine, pudding, egg yolk, liver and Swiss cheese rank down the list for providing vitamin D, but still are considered “good” sources.

In fact, a tablespoon of cod liver oil provides a whopping 340 percent of the recommended daily value of vitamin D. But a tablespoon of what many say is “that nasty- tasting stuff” is pretty hard to swallow.

Salmon and pomegranate

As alternatives, 3 ½ ounces of both salmon and mackerel provide 90 percent of the recommended daily value – tops on the food category, followed by 1 ¾ ounces of sardines at 70 percent, and three ounces of oil-canned tuna fish with 50 percent, according to the federal government’s Office of Dietary Supplements.

A food providing 20 percent or more of the recommended daily value is “high” in that nutrient, and anywhere from 10 to 19 percent is “good.” However, foods with lower percentages of the daily value also contribute to healthy eating, according to the supplements office.

Here is a tasty recipe from Nubella’s 6,000-plus Recipe Database that will combines the health benefits of vitamin D in salmon with the disease-fighting substances in pomegranates and avocados.

Roasted Salmon with Pomegranate-Avocado Salsa

Servings: 4
Preparation Time: 15 min.
Cooking Time: 15 min.

2 tsp. ground coriander
2 tsp. sugar
1 tsp. salt
1 pomegranate, seeded
1/2 cup thinly sliced green onions
3 Tbs. fresh lime juice
2 tsp. finely chopped jalapeno pepper, or to taste
1 clove garlic, chopped finely
2 Haas avocado, cut into 0-1/2 inch dice
1 head heart of Romaine, about 7 oz each
4 center-cut salmon fillet, about 6 oz each
1 lime, each cut in eights for garnish

Mix coriander, sugar, and salt; reserve. Up to 4 hours before serving, mix pomegranate seeds, onion, lime juice, jalapeño, and garlic; gently fold in avocado. If holding more than 30 minutes, put plastic wrap against the surface of the salsa, then tightly cover; store in the refrigerator.

Remove about 30 minutes before serving.

Separate the romaine leaves, and wash and dry them dry thoroughly. Reserve the most attractive for garnish, one leaf per serving. Slice the remaining leaves crosswise in thin shreds; reserve.

To prepare the salmon, rub a generous 1 teaspoon of the reserved seasoning mixture over each piece. Arrange the salmon on a baking sheet, skin-side down. Roast at 500° F for about 11 minutes for medium rare or 13 minutes for medium-well.

While the salmon cooks, mound an equal portion of the romaine on each serving plate. Top with salsa. When salmon is done, let it cool slightly; it should be warm but not hot. Put a piece of salmon on each plate; garnish each with a reserved romaine leaf and 2 lime wedges..

Per Serving: calories 716, fat 31.9g, calories from fat 40%, protein 69.6g, cholesterol 165.4mg, dietary fiber 10.9g.

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Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.