Canned tomatoes and beans add low- cost flavour and filling protein to this satisfying stew, but they're typically high in sodium. Using no-salt-added varieties means you have much more control over how much salt goes into the dish.
Japanese panko bread crumbs make an ultra-light and crunchy crust.
Serve with: Whole grain rice pilaf . Trout is high in omega-3 fatty acids. Steamed on top of bok choy, this needs only rice to complete the meal. Because trout fillets are on the large side, oven steaming is best.
Here's a very versatile seasoning mix that has lots of flavour and jazzy colour to quickly bake up your catch of the day or pick of poultry at the supermarket. Double or triple this easy mix and keep it in a resealable plastic container or bag in a cool place for any cottage, boating or camping trip, or quick home supper.
Using a food processor ensures that these cakes come together in minutes – perfect for even your busiest weeknight. If you bake some crisp oven fries as a side dish, you may want to double the dip.
