Making The Complicated Simple

A huge target recently opened in our neighborhood and since they carry food, I went on a little field trip to compare some of their prices with other local grocery stores.  In the frozen section they had this white fish fillet, Swai, I’ve never had before.  Interestingly it has 2.5g of fat and 13g of protein per serving, and the package cost about $6 and has 6 fillet sweeeetttt!

I wanted to experiment with my new fish fillet to bring you this week’s SimpleChef recipe. I made a Baked Swai with Mango Salsa paired with Steamed Haricot Vert and Baked Rosemary Potatoes.

Haricot Vert is a French green beans smaller than regular green beans which takes less time to cook.

Photographer: Michelle Meiklejohn

I enjoy cooking with Rosemary because not only it smells good but also can be used as an antioxidant, antiseptic, antispasmodic, diuretic and fungicidal.
If you are from Haiti like I am, mango is one of the fruits Haitians absolutely love.  I like to add mango as my fruit serving with fish or make some mango lassi with greek yogurt (that’s for another SimpleChef, hint hint).

This recipe is very simple and easy to make. You will need:

  1. 10 oz of Swai seasoned with 1 garlic clove, salt, pepper and a dash of sea salt
  2. Already made mango salsa. I got mine from  WholeFoods Market
  3. 1 lb of small red potatoes cut into fourths
  4. 4 cloves garlic minced
  5. 1 tbsp extra virgin olive oil
  6. 1 cup of haricot vert prepared according to package instruction
  7. 1 tsp of fresh rosemary chopped
  8. A cast iron skillet
  9. Preheated oven at 425 degrees.

Step 1: Heat up your cast iron in the oven for 8 minutes. Be careful not to burn yourself and remove it. Spray it with some olive oil cooking spray , line it with the Swai fillet and put it back in the oven for 12 minutes.

Step 2:Mix  potatoes, oil, 4 garlic cloves minced and chopped rosemary in a bowl. Spread the mixture in aluminum foil paper and bake it for 35 minutes. You can put it in the oven together with the fish and time it separately.

Step 3: When potato is nicely baked, mix it in a bowl with the haricot vert.

Step 4: Serve right away by adding some mango salsa over your fillet  and


Enjoy and spread the love…..

Comments on: "SimpleChef: Baked Swai With Mango Salsa, Steamed Green Beans and Roasted Rosemary Potatoes" (2)

  1. Looks quite tasty. I LOVE rosemary potatoes, especially! I’ll have to check and see how they would fit with the Flat Belly MUFA foods diet I am currently test driving. Thanks for the great ideas.

  2. Beware of the Swai. It is a very often farmed-fish of Asia, called the “Incandescent Shark.” It is a very cheap and inferior quality fish, that is often (fraudulently) substituted for Grouper in Restaurants. ( )

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