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Before you jump to Baked Cod over Sweet Potato Mash recipe, you may want to read this short interesting healthy tips about Healthy Eating Doesn’t Have To Be A Chore.
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Initially, you will need to be very careful when food shopping that you don’t unthinkingly put things in your cart that you don’t want to eat. For example, if you eat cereal for your breakfast, do you ever check to see what the sugar and salt content is before getting it? Having a bowl of oatmeal will provide you with the energy to face the day while protecting your heart at the same time. By putting in fresh fruit, you can improve the flavor and, before you know it, you will have made a healthy change to your diet.
Evidently, it’s not at all hard to start integrating healthy eating into your life.
We hope you got benefit from reading it, now let’s go back to baked cod over sweet potato mash recipe. You can have baked cod over sweet potato mash using 11 ingredients and 7 steps. Here is how you cook it.
The ingredients needed to prepare Baked Cod over Sweet Potato Mash:
- Get 2 lb Cod (preferably filleted)
- Use 1/2 cup Black Olives - pitted
- Prepare 3/4 cup White Wine (preferably dry)
- Provide 1 large onion, chopped
- Prepare 3/4 cup cherry tomatoes, quartered
- You need 1 lemon, zested and juiced
- Use 2 clove garlic, minced
- Use 3 large sweet potatoes
- Provide 500 grams long green beans
- You need 1/4 cup sesame seeds
- Provide 1/4 cup fresh basil leaves
Steps to make Baked Cod over Sweet Potato Mash:
- Preheat oven to 400 degress. Chop onion, mince garlic, chop tomatoes. Cut the tops and bottoms of the long green beans.
- Peel and chop up sweet potato. Place in a large pot, cover with water, add salt and boil. Cook until soft (about 45 mins).
- In a small skillet saute onion until translucent and add garlic. Cook until the garlic is fragrent (2 mins). Add the tomato and some basil leaves. Stir and turn heat down. Let cook for 10 mins.
- Heat a wok or skillet and add a tbsp of oil. When oil is heated, add the garlic and cook for 2 mins. Add the long green beans and the sesame seeds. Cook for about 40 minutes until crispy and cooked.
- Place the cod in a large baking dish. Add the wine. Add the olives. Add the tomatoes and some of the onions around the cod. Add the lemon juice and the zest. Add salt and pepper and the rest if the basil leaves. Cook for 20 minutes until the fish is flaky.
- While the fish is cooking, drain the sweet potatoes and mash them. Add fresh parsely, garlic, salt and pepper and a dash of ginger. Keep mashing the potatoes until smooth.
- On a plate place a some mashed sweet potato. Place some cod over the sweet potato with olives and tomatoes. Add some long green beans on top. Serve.
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