Fish & Seafood, Lent, Quick Dinner

Oven-Poached Swai with Lemon Caper Sauce



  • 2 Swai Fillets
  •  Salt and freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 quarter onion sliced
  • ½ cup chicken stock


  • 1 tsp of minced garlic
  • Frozen artichokes, thawed (however much you like)
  • 1 tablespoons capers (optional)
  •  fresh lemon juice and zest from 1 lemon
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons finely chopped parsley (optional)


  1. Preheat the oven to 400 degrees. Oil one baking dishes large enough to accommodate the fish fillets in one layer. Lay the fish in the dish and season with salt and pepper.


  1. Heat the olive oil over medium heat in a small or medium skillet and add the garlic and onion. Cook, stirring, until tender and translucent, about 3 minutes. Add the stock to the pan, bring to a boil, and add the thawed artichokes. Add lemon zest and juice and remove from heat. Pour over the fish.


  1. Cover the baking dish with foil and place in the oven. Bake 8 to 10 minutes, or 5 minutes for each 1/2 inch of thickness, until the fish is opaque and pulls apart easily with a fork.


  1. Remove from oven, garnish with capers and parsley, serve.


Note: if using dried parsley add it to the pan while the fish bakes.  I also like to use some red pepper flakes.

French, Italian, Lunch, Salad

Nicoise goes Italian


Recently I met up with a dear friend of mine who happens to be from Italy.  Of all the things that she gave me were  two cans of really good italian tuna packed in good olive oil.  I looked through my pantry and some ingredients called for a traditional French Nicoise salad, but then some of the others screamed Italian, so this is what I can up with.  Barely no cooking involved, just a combination of good ingredients and super healthy.  Should you choose to be a purist I am attaching a link to Julia Child’s Salade Nicoise recipe.

For my rendition you will need:

Hard boiled eggs


Flash steamed green beans (I would go for fresh beans, even though I used canned beans)

Artichoke hearts


Sundried tomatoes

Good Tuna packed in good Olive oil.  You could also get adventurous and poach tuna fillets in olive oil and then flake them.




salt and pepper for seasoning.

Now assemble according to your taste.




Asparagus Egg Salad

I first read this recipe a few years ago in the New York Times.  I thought it was a little different but the ingredients were quite expensive.  I am not exactly in the position to add shaved truffles to my salad !  So this is my everyday adapted version of a what was once a very fancy salad.


1 bunch of Asparagus cut into ~1/2 inch pieces

1 hard-boiled egg

1/2 Tbsp of drained capers

2 tsp of chopped parsley

Lemon juice ( please use as much as you like, I like my salads tart and lemony so I added as much as 1 Tbsp)

2 tsp of extra virgin olive oil

salt and pepper to taste.


Bring water to a boil in a small pot and add one large egg and boil for 15min till hard-boiled.  You could go a little shy of that if you prefer a soft and runny yolk–I don’t.

Meanwhile, cut asparagus and gently heat through in a pan with lemon juice and olive oil.

Chop parsley and capers together, the salt and tartness from the capers blend in with the oils of the leaves and makes for a great ‘gremolata’.

Add, the gremolata to the pan and heat through.  The idea is to heat the ingredients through and mix them–not fry them.

While the asparagus cools, chop the hard boil egg and add to asparagus.

Season with salt and pepper.

Enjoy !


Piccata Pinwheels

This recipe is created from three different recipes that have similar Italian flavors–Chicken Breasts stuffed with artichokes, Fontina and artichokes; Chicken roulade (which had a spinach filling) and finally the classic Chicken Piccata.  I took bits and pieces from each of these recipes and created my Piccata Pinwheels !


4 thin sliced chicken breasts

For filling:

1 can of artichoke hearts

1/4 cups od chopped sun-dried tomatoes (packed in olive oil)

1tsp of dried basil

For coating:

1/8 cups of flour

2 tsp of salt

2tsp of pepper

2tsp of dried basil

red pepper flakes (add according to you heat tolerance)

For the sauce:

1Tbsp of olive oil

1tsp of chopped garlic

juice of 1/2 a lemon

1Tbsp of drained capers

red pepper flakes (add according to you heat tolerance)

1/4cup of water


1. In a pan, saute artichokes, sun-dried tomatoes and basil.  There is no need to add oil since the tomatoes are packed in olive oil.

After the ingredients are mixed and heated through, puree in a blender to make a fine paste.

2. Spread the mixture generously over the chicken breast and roll them up.  Secure with toothpicks.  At this point you could cover then with plastic wrap or put them in a tupperware to cook later.

3. Mix flour, salt, pepper, basil, red pepper flakes.  Coat the chicken in the flour mixture.

4. Heat 1/2Tbsp of oil in a skillet and sear the chicken on medium high, placing them seam side down first.

5. Remove the browned chicken and set aside.

Reduce the heat and add remaining 1/2 Tbsp of oil.  Saute garlic and red pepper flakes till fragrant.  Then b the pan with lemon juice and water.

6. Let the liquid simmer for a few minute and stir in 1Tbsp of the remaining coating mixture to thicken the sauce.

7. Add the chicken back to the pan and mix in the capers.

8. Let the sauce reduce till desired consistency and serve immediately. Pairs really well with a simple salad and warm crusty bread !