Baked Beans and Trout with Almond Salsa

1. Preheat the oven to 425 F (200 C).
2. Line a baking dish with parchment paper. Drain and rinse your black beans and add the entire can plus 3 tbsp of water to your baking dish.
3. Add your diced onion.
4. Add oregano, smoked paprika, salt pepper and 1 tbsp of olive oil. Stir to combine.
5. Place your fish on top of the beans. Bake for about 15-20 minutes, or until fish is cooked through and flakes easily.
6. Combine chopped herbs, toasted almonds, garlic, lime juice and 2 tbsp olive oil. Mix to combine and season to taste.
7. Top the fish with the almond salsa and serve.

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• Fatty fish like trout and salmon are excellent sources of vitamin D. Only a few foods naturally contain vitamin D and fatty fish is one of them. A recent study on vitamin D and chemotherapy-induced peripheral neuropathy suggests a link between vitamin D deficiency before neurotoxic chemotherapy and the severity of neuropathy. Although more research is needed, adding fatty fish to your way of eating is one way to boost vitamin D intake.  ​
  

• Almond-E goodness. Just a ¼ cup of toasted almonds meets our daily need for vitamin E. Vitamin E may protect nerve health when receiving chemotherapy, but we need more proof from good quality research. In the meantime, a handful of almonds can boost your vitamin E intake for the day. Not to mention your protein and fibre intake.   ​

• Black Bean Benefits! Black beans are rich in protein, fibre, folate, and magnesium. One-half cup of baked black beans contains about 8 grams of protein and fibre. It also provides a whopping 45% of our daily recommended intake (DRI) for folate and 15% of magnesium. B-vitamins and magnesium are major influencers in the maintenance of our nervous system.