Allergy Free, Dairy Free, Gluten Free, Main, Nut Free, Recipes, Soy Free

Warm Lemon-Garlic, Swiss Chard with Pan Fried Filet

April 4, 2015

Cooking dinner after a long day at work can be exhausting. That’s why I prefer to make easy meals on the week days and save the fancier ones for the weekend.

Today, I made a simple red sole fish with red swiss chard charged with Vit. A (for healthy, glowing skin) and Magnesium (for strong bones, healthy nerves and muscle regulation) for dinner.

 Warm Lemon-Garlic, Swiss Chard with Pan Fried Filet | Rosy cheeks project

Fish is a very good source of essential fatty acids rich in Omega 3 (ie. alpha linolenic acid which is plant form, EPA/DHA which is animal form) that we can not produce in our body; hence, it is “essential”.

Why is Omega 3 important?

Omega 3 is an essential fatty acid that helps the body in many different ways:

  • is a polyunsaturated (PUFA) fat with HDL (high density lipoprotein) that helps lower cholesterol to keep the heart healthy
  • decreases inflammation
  • regulates the nervous system
  • provide good fats for brain functioning
  • increases energy
  • increases metabolism
  • produced by Arachadonic Acid, a derivative of Omega-6 found in many common food sources like sunflower seed oil, canola seed oil, sesame oil, poultry, nuts, wholegrain bread

How does Omega 3 decreases inflammation?

Omega 3 decreases the production of Arachadonic Acid (AA).

Arachadonic Acid, found in meat and dairy products converts into PG2 (a type of prostaglandin) that is associated with a number of negative health effects such as:

  • increases inflammation
  • makes your blood stickier
  • increases allergy responses
  • increase sodium and water retention
    decreases immunity

Red Sole Filet 

3.5 oz red sole filet
1 tbsp grated ginger
1 tsp sesame oil
1/2 tbsp coconut oil
A dash of Mirin soy sauce
white pepper
sea salt
red chilli flakes
corn starch

Red Swiss Chard
1 bunch red swiss chard
1 glove minced garlic
1/4 cup diced purple onion
1 tbsp fresh lemon juice
1 tsp coconut oil



1. Rinse the filet with water
2. Place the fish on a plate and pat it down dry on both sides with a paper towel
3. Rub grated ginger onto both sides of the fish
4. Lightly sprinkle white pepper and sea salt on both sides
5. Cover fish with sesame oil on both sides
6. Coat fish with just enough corn starch to cover all surfaces
7. Let fish marinade for 30 minutes


Swiss Chard Preparation

1. Rinse the swiss chard with water
2. Remove the ribs and stem of the chard and separate leaves on the side
3. Gently cut leaves into roughly 4×4 inch pieces (just giving you guys an idea of how big the pieces were, the size can be bigger or smaller – does not need to be exact)
4. Cut the stems into 1 cm wide pieces, pretty much diced. This is because the stems are more fibrous and take longer to cook. In smaller pieces, it’s much easier to soften

**Make sure you keep leaves and stems separated because they will be cooked separately later

Cooking Procedure

> We will cook the swiss chard first

1. Heat frying pan on medium to high heat
2. Add coconut oil into heated pan
3. Heat garlic and purple onions for 1 minute
4. Throw in swiss chard stems and saute until soft (around 3-4 minutes)
5. Add the swiss chard leaves into the frying pan
6. Squeeze lemon juice into pan
7. Cook until chard leaves soften (takes about 1-2 minutes) and remove from heat

> Cooking the Fish

1. Heat frying pan on high heat
2. Add coconut oil into heated pan
3. Using a metal tong, gently place filet into frying pan skin side down
4. Fry until the bottom edges of the fish start to bubble and sizzle
5. Flip the fish over and pan fry for another 3 minutes
6. Remove fish from pan and transfer to a plate
7. Add a dash of Mirin soy sauce for added flavoring
8. Top it if off with a few red chilli flakes
9. Ready to serve!


“What You Should Know About Fatty Acids.” 11 Nov. 2011. Web. 29 Jan. 2015. <>

Chang, P. “Omega-3 Fatty Acids.” HOPES. Standford, 1 June 2010. Web. 29 Jan. 2015. <>

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