What's Cooking Wednesday - Tilapia over Kale and Tomato 

INGREDIENTS (to serve 4)

• 4 tilapia fillets
• 2 TBSP olive oil
• 1 tsp lemon juice
• 1/4 C cooking sherry
• Preferred seasoning for fish (dry rub of herbs and spcies of your choice)
• 8 C kale
• 2 C chopped tomatoes
• 2 TBSP minced garlic
• 1 TBSP capers

1.  Rub the fish fillets with the seasoning of your choice (I use a seafood rub I find at Fresh Market).  Cook the tilapia fillets (until no longer transparent) in 1 TBSP of the olive oil, the lemon juice, and the cooking sherry in large pan or skillet.  

2.  While the fish is cooking, heat a large skillet or pan with the remaining 1 TBSP of olive oil and garlic.  Add the kale, tomatoes, and capers.  Cook until kale is more tender and turns a darker green.  (You can use canned tomatoes for convenience but not as healthy as fresh!)

3.  Serve the fish over the kale and tomato salad!  Enjoy this nutrient dense, low fat and calorie meal!

What's Cooking Wednesday! Each Wednesday I will post a healthy, nutritious recipe for you to try. This is a favorite of mine!

Grilled Shrimp and Spinach with Fresh Mango Salsa:

Ingredients (serves 6):
Foil
Olive oil
Around 1 lb: Raw shrimp (peeled, deveined, tails off)
12 C raw spinach
3 C diced cilantro
1 1/2 C quinoa
2 mangos (chopped)
2 avocados (chopped)
2 medium tomatoes (chopped)
1 medium red onion (chopped)
2 jalapeños (seeded and chopped)
Lime juice (to taste)
Salt ( to taste)
Fat free feta cheese (optional)

1. Cook the quinoa as directed.
2. Prepare six 1 sq. ft pieces of foil by lightly spreading a little olive oil over one side.
3. On each piece of foil place a scoop of cooked quinoa, 2 cups of raw spinach, a small handful of cilantro (around 1/6 C) and 6-8 raw shrimp.  Top with some salt and pepper.  Roll up the foil around the food and pinch the ends "purse style".
4. Cook the packets either over a grill or in the oven at 400 degrees for around 15 - 20 minutes (until the shrimp is fully cooked)
5. While cooking the packets, prepare the salsa by mixing the mango, avocado, tomato, jalapeño, onion, and remaining cilantro. Season to taste with lime juice and salt.
6. Empty each packet onto a plate, serve with the fresh mango salsa on top. Garnish with a little fat free feta cheese (if desired). Enjoy!

(The packets and salsa keep well in the refrigerator and make great left overs)