"Your breakfast needs an intervention. Not because your morning eggs (however you might cook them) aren't wonderful, but because there's an ingredient that could transform everything about your morning routine while secretly loading you up with vitamin D. Have you ever thought about having salmon in your omelets? It's simpler than you might think, and well worth the effort. Fresh salmon works best, but canned salmon does, too."
"Shred or dice the fish up and add it to the pan, then pour in your beaten eggs. Voila, you've got yourself a literal salmon omelet - no fancy tricks required. Want more? Scatter in bell peppers for crunch and color, fold in sharp cheddar, and finish with fresh dill or chives. Suddenly, you've layered in real depth of flavor and texture that's nothing like your standard egg-and-toast breakfast."
Salmon can substantially boost morning meals with vitamin D, with wild-caught fillets containing roughly 9–26 micrograms per 100 g and farmed salmon containing about 3–10 micrograms depending on feed. The FDA recommends about 20 micrograms of vitamin D per day, so a salmon omelet can supply a large portion of that requirement. Fresh salmon works best, but canned salmon is a convenient alternative. Preparation is simple: shred or dice the fish into beaten eggs for an omelet or fold into a baked frittata. Add peppers, cheese, and fresh herbs to increase flavor and texture.
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