On her second show, Kim made Provencal White Fish and a Kale & Feta Salad. You can watch the show on our website, or you can catch it on Dartmouth Community Television. As always, Kim’s focus is on cooking recipes that are nutritious, low in sodium, heart and diabetes friendly, and delicious. Below are the two recipes featured on her most recent show:

Provencal White Fish is a perfect example of a recipe that makes fish healthy and delicious, without resorting to the bland taste of plain baked fish. Consuming fish 1-2 times a week is a great way to get your Omega-3 fats, which are great for brain function. And this recipe is chock-full of tasty, colorful, anti-oxidant rich vegetables.

Ingredients

  • 1 lb. white fish (sea bass, haddock, halibut, hake)
  • 2 tablespoons margarine or butter
  • 8 ounces sliced mushrooms
  • 3/4 cup sliced sun-dried tomatoes
  • 1/3 cup sliced kalamata olives
  • 2 handfuls fresh spinach
  • 2-4 tablespoons white wine

Preparation: Preheat the oven to 400 degrees. Cut fish into 3-4 ounce portions; pat dry and lie flat in a baking dish. Melt the butter in a skillet and add the mushrooms; cook 1-2 minutes. Add the tomatoes, olives, and spinach; add wine. Cook for 3-5 minutes. Remove the mixture from the heat and spoon over fish. Bake for 10 minutes or until fish flakes easily with a fork.

 

 

Kim’s second recipe is for a Kale and Feta Salad. This recipe is full of leafy green kale which is rich in nutrients, such as iron, calcium, and lutein. Lutein is especially beneficial for the eyes and preventing cataracts and macular degeneration.  Feta cheese is always a good lower-fat cheese option that gives any recipe more flavor without adding the salt shaker. This recipe is also super quick and easy to make!

Ingredients

  • 2 bunches of tuscan kale, finely chopped (about 8 cups)
  • 4 ounces of crumbled feta cheese
  • 2 tablespoons minced shallots
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • black pepper to taste
  • 3 tablespoons olive oil

Preparation: Wash and dry kale. Finely chop into bite size pieces. Add feta cheese and set aside. In a separate bowl, combine shallots, lemon juice, salt, and pepper. Slowly whisk in olive oil until thickened. Toss the dressing with the kale and feta.

We hope you enjoy these quick and tasty recipes. Keep checking back for future recipes, or subscribe to our website on Coastline’s homepage and they will be sent straight to your inbox!

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