Calcium’s not the only game in town when it comes to keeping bones healthy. Vitamin D is crucial for calcium absorption but there are few good food sources. Salmon is an exception offering up a robust serving of vitamin D in just one delicious 4-ounce fillet.

1 pound salmon fillets
Vegetable cooking spray
2 tablespoons chopped green onions
1 tablespoon low-fat mayonnaise
1 tablespoon plain nonfat yogurt
1 teaspoon lemon-pepper seasoning
¼ teaspoon salt
¼ teaspoon dry mustard
Chopped green onions (optional)
Lemon slices (optional)

Place salmon, skin side down, in a baking pan coated with cooking spray. Bake at 4250 for 18 minutes or until fish flakes easily when tested with a fork.

Combine 2 tablespoons green onions and next 5 ingredients, and spread evenly over fish. Bake 2 additional minutes or until sauce in bubbly. To serve, transfer fish to serving plates. If desired, sprinkle with additional chopped green onions, and garnish with lemon slices.

Yield: 4 servings

Per serving
Calories: 164 (35% from fat)
Fat: 6 grams (Sat 2g Mono 2g Poly 2g)
Protein: 23 grams
Carbohydrate: 2 grams
Cholesterol: 70 milligrams
Sodium: 334 milligrams