Ask the A2K cooks!

Trout has lots of Vitamin D also - tastes great with lemon and butter,
or breaded in oats, or almond slices.

Salmon and Feta Pie



Ideal entertaining recipe for brunch or light supper. Simplify preparation by using a frozen pie crust.

Serves/Makes: 8
Preparation Time: 15 Minutes
Cook Time: 40 Minutes
Time to Table: 55 Minutes

Ingredients:
1 cup (250 mL) 2% cottage cheese
1/2 pkg (125 g) light cream cheese, softened
3 eggs
2-3 tsp (10-15 mL) chopped fresh dill
1/4 tsp (1 mL) black pepper
1 can (170 g) Clover Leaf Atlantic Salmon, Skinless and Boneless, drained
2 green onions, chopped
1/2 cup (125 mL) crumbled light feta cheese
1 9-inch (23 cm) unbaked frozen deep dish pie shell, thawed according to package directions


Preparation

1. In food processor or blender, process cottage cheese until smooth. Add cream cheese and process until smooth. Add eggs, dill and pepper; blend until smooth.
2. Stir in salmon, green onions and feta. Pour into pie crust.
3. Bake at 375°F (190°C) 35-40 minutes or until set. Serve warm or chilled.

Vitamin D levels in fish also depend on the source and method of preparation of the food, Dr. Michael Holick and his colleagues at Boston University have found.

They measured the vitamin D content in seafood provided by a local distributor. Compared with wild-caught salmon, farmed salmon contained only about 25 per cent of the vitamin D; farmed trout, bluefish and swordfish about 50 per cent; and cod, grey sole, haddock, squid and clams less than 10 per cent.

"It is estimated that up to 50 per cent of adults in the U.S. have a risk of vitamin D deficiency and we even have studies showing that children in Boston are 40 to 50 per cent vitamin D deficient at the end of the winter," .... <cont

Quote:

Most experts agree that all adults should get 1,000 international units(IU)of vitamin D a day if they are not directly exposed to any sunlight. Holick says many people mistakenly believe that simply drinking fortified milk is enough. "Believe it or not, there are only 100 IU of vitamin D in an 8-ounce glass of milk. So if you drank 10 glasses of milk a day you may be getting what you need. In fact, salmon has always been recognized as the best food source for vitamin D."

Quote:

Holick and his team also looked at what happens to salmon when it is cooked. "Whether you baked it, microwaved it or broiled it, 100 per cent essentially of the vitamin D content remained." However, frying in oil reduces the vitamin D content of wild-caught salmon by about half, because the oil "sucks" the oil-soluble vitamin D out of the fish during the cooking process.

Trout has lots of Vitamin D also - tastes great with lemon and butter, or breaded in oats, or almond slices.

MsOlga, 1 tbsp. of real butter has about 100 calories, and tablespoon goes a long way....

I love trout

Different Types of Salmon

Different types of salmon are not interchangeable, and you should pay close attention to the variety you choose. According to the Environmental Defense Fund, the worst type of salmon is farmed or Atlantic salmon because it can be contaminated with mercury and polychlorinated biphenyls, or PCBs. These types of salmon are considered dangerous to the environment as well. Better options are wild salmon from Washington, Oregon and California, although they are sill not your best choice. These varieties are high in omega-3 fatty acids, but pose a danger to the environment because of farming techniques and the potential for contamination, also from mercury and PCBs.

Canned Salmon

Canned salmon is almost always made using sockeye or Alaskan salmon, which are considered the best choice for the environment because they are caught with the least damage to the environment and have large populations. Canned salmon is low in contaminants, which might worry you enough that you avoid eating fish. The Environmental Defense Fund notes that you can enjoy canned salmon regularly because it is low in mercury and other toxins.