Pan Seared Cod with a Tomato Basil and Caper White Wine Sauce and Sautéed Rainbow Chard.

Pan Seared Cod with a Tomato Basil and Caper White Wine Sauce and Sautéed Rainbow Chard.

It’s been a day of Rainbow chard! I used it in my juice this morning and in my smoothie. Chard in itself is an excellent source of potassium, calcium and magnesium, minerals that help maintain healthy blood pressure. It’s also high in several antioxidants, including beta-carotene and flavonoids, which may help prevent certain conditions like heart disease and lung cancer.

But I couldn’t just stop there. I decided to sauté some of my remaining chard and add it to this amazing cod dish, I made for lunch today. Chard is a wonderful addition to many different recipes, try exploring the possibilities and remember to always Set the Table with Love.

Juice and Smoothie with Rainbow Chard


Tomato Basil and Caper White Wine Sauce

• 2 tablespoons olive oil

• 1/4 teaspoon crushed red pepper flakes

• 3 large cloves garlic, finely minced

• 1 pint cherry tomatoes, sliced in half

• 1/4 cup dry white wine

• 2 tablespoon capers

• 1/4 cup olive halves

• 1/2 cup fresh basil, finely chopped

• 2 tablespoons fresh lemon juice

• 1/2 teaspoon fresh lemon zest

• 1/2 teaspoon salt (more to taste)

• 1 teaspoon organic cane sugar or granulated sugar

• 1/4 teaspoon fresh ground black pepper (to taste)

Pan Seared Cod with a Tomato Basil and Caper White Wine Sauce and Sautéed Rainbow Chard.


1. Heat oil in a large saute pan over medium heat. Add crushed red pepper flakes and garlic and saute for 1 minute, or until garlic is fragrant. Add the cherry tomatoes and cook, stirring occasionally, until they’re soft and blistering, but still hold their shape, 9 to 12 minutes. Add in the white wine, capers and olives, stir, and allow the mixture to come to a gentle simmer. Stir in the basil, lemon juice, lemon zest, salt, sugar, and pepper and cook for 2 minutes. You can also,add more fresh tomatoes and basil for a bit of freshness and flavor. Just allow them to cook for a minute longer on the sauce once added.

For the Cod:

• 2 tablespoons olive oil

• 4 fresh fillets

• Salt and cracked black pepper


1. Heat oil in a large saute pan over medium heat. Pat the cod dry with paper towels. Then season both sides of cod with salt and cracked black pepper.

2. Place cod in the oil, then cook until golden brown, about 3-4 minutes. Carefully flip the cod over and continue cooking for another 3 to 4 minute, until cooked through.

3. Keep the fire on, then pour the sauce over the cod, let the sauce warm up, then remove from heat and and serve at once. I added the sautéed chard to the dish at the end. You can have it on the side if you prefer.

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Hi Guys. A little bit about me: The Jewels first, then the Profession: THE JEWELS: I have been married to the love of her life and kidney transplant donor, Joseph for twenty-five years. We have two sons, Julian Bernard thirty -three years old, Tyler nineteen years old and two beautiful grandchildren Naleyla, nine years old and a six-year grandson, Michael Julian. My life mantra is, " No matter what life brings, live your dreams short or long." HERE'S WHAT I KNOW: I understand what life feels like, when you have no idea if you will see your children grow up or never see the face of your grandkids. I was born with kidney disease and battled for almost 40 years until my husband of now, 25 years donated his kidney to me. Living a balance life, physically, mentally and spiritually was never an option for me to entertain. My life depends on it. I wrote this blog to share my journey and maybe touch the lives of those around me. My husband's generosity and the power of the grace of God has given me a second chance at life. I have been in and out of the hospitals all my life, came out of a coma, had multiple surgeries. I understand the importance of a positive mind. I have lost two babies and my mom, brother and grandmother in just months of each other. I want to share inspiration what inspires me to live and enjoy life each day. I have been a devoted yoga and meditation practitioner and a nutrition wellness coach for over 25 years, this was my road to staying as healthy as possible with failing kidneys and all the complications that come with it. I am grateful to share my life with you, through my food, my yoga and meditation practice, and just good old positivity. I hope my posts will bring joy to your heart, soul and tummy. THE PROFESSION: I am the the CEO of B'Tyli Wellness and Beauty Co. I created this company after I finished my studies in Holistic Nutrition and Medicine from Clayton College of Natural Health. B'Tyli Wellness and Beauty Co. is a holistic wellness company specializing in body, mind and spirit alignment, through yoga, nutrition, meditation and organic skin and body care products. I am the author of three books, a healthy lifestyle cookbook, titled, Set the Table with Love, which was named after my blog page and two inspirational mediation books, titled, Living With The Silver Lining and Whispers of Silence. I am also a Health, Wellness and Beauty Expert and has had the honor to share my culinary perspective o Food Network's second season of All-Star Academy food competition for a two month. I have shared my approach to healthy living and eating in both medias of television and radio. She has been featured on Fox 5, Good Day Atlanta, 11 Alive, Atlanta and Company, Atlanta Journal-Constitution, as well as radio, V103 and 104.7 The Fish and several magazine publications

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