Did you read last week's blog about vitamin D? If so, you might be wondering....
What 3 oz of salmon looks like.
That actually might not be what you are wondering; but it is what I was wondering. So we bought some salmon last night for dinner and I weighed some before I ate it.
This is what 3 oz of salmon looks like on a plate and next to my hand. It's really small!
![](https://static.wixstatic.com/media/a21f36_c7e5534ce775433bbcc02781c77f8d39~mv2.jpg/v1/fill/w_147,h_110,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/a21f36_c7e5534ce775433bbcc02781c77f8d39~mv2.jpg)
Why do I want to know what 3 oz looks like? Because 3 oz provides between 12 and 15 mcg of vitamin D, which is enough for the day (everyone age 1-70 needs 15 mcg per day). Vitamin D isn't found in a lot of other foods, so it's important to eat those foods or take a supplement.
Point of this photo: it's not very much salmon.
The salmon I bought was 8$ per pound. There are five, 3oz servings in 1 pound. Which would make this vitamin D rich food only $1.60 per serving. I think that's reasonable.
I plan to start adding salmon to my menu. I hope this encourages you to think about adding fish to your menu too.
Here's my dinner menu for the week:
Monday: (11 year old is cooking) Burrito Bowls + mango smoothie (just frozen mangoes and milk blended together)
![](https://static.wixstatic.com/media/a21f36_ca184e0c00b2402b9e8439a1d103f048~mv2.jpg/v1/fill/w_147,h_110,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/a21f36_ca184e0c00b2402b9e8439a1d103f048~mv2.jpg)
Tuesday: (my 9 year old is cooking) Basic Noodles + roasted frozen Brussel sprouts + canned peaches
![](https://static.wixstatic.com/media/a21f36_9695e09e9c45403aa8f9c17f325fae2a~mv2.png/v1/fill/w_49,h_19,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/a21f36_9695e09e9c45403aa8f9c17f325fae2a~mv2.png)
Wednesday: Quick Curry + rice + naan bread + mango smoothie
![](https://static.wixstatic.com/media/a21f36_2dc6442764d64058b5e90e6655194a37~mv2.jpg/v1/fill/w_147,h_196,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/a21f36_2dc6442764d64058b5e90e6655194a37~mv2.jpg)
Thursday: Corn chowder (new recipe, lots of exciting ingredients) + cornbread
image source: fromachef'skitchen.com
![](https://static.wixstatic.com/media/a21f36_b5312a4320584667966f9f61a845f641~mv2.png/v1/fill/w_51,h_77,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/a21f36_b5312a4320584667966f9f61a845f641~mv2.png)
Friday: Miso salmon, ramen with a package of frozen stir fry veggies
image source: america'stestkitchenkids
![](https://static.wixstatic.com/media/a21f36_c2b779ae8d18405bb5352b1900907f99~mv2.png/v1/fill/w_49,h_19,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/a21f36_c2b779ae8d18405bb5352b1900907f99~mv2.png)
Saturday: Bean and Cheese burritos
Here's how I make my burritos
In a big bowl mix: 1 cup cooked beans (drained canned beans work too), 1/2 cup pepper jack cheese, 1/2 cup salsa, and about 1 pound cooked ground taco meat
Put about 1/3 cup filling in each burrito, roll them up and bake at 350 until warm throughout, about 20-30 minutes