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Baked Cod over Sweet Potato Mash
Baked Cod over Sweet Potato Mash

Before you jump to Baked Cod over Sweet Potato Mash recipe, you may want to read this short interesting healthy tips about Make Healthy Eating A Part of Your Life.

The benefits of healthy eating are these days being given more publicity than ever before and there are many reasons for this. There are a lot of diseases associated with a poor diet and there is a cost to the overall economy as individuals suffer from conditions such as heart disease and high blood pressure. Even though we’re constantly being advised to follow healthy eating habits, it is also easier than ever to rely on fast food and other convenience items that are not good for us. Most likely, a lot of people assume that it takes a great deal of work to eat healthily and that they will have to drastically change their lifestyle. It is possible, though, to make a few minor changes that can start to make a positive impact to our everyday eating habits.

The first change to make is to pay more attention to what you purchase when you go to the grocery because it is likely that you are inclined to pick up many of the things without thinking. For example, did you ever think to check how much sugar and salt are in your breakfast cereal? One nutritious alternative that can give you a positive start to your day is oatmeal. By mixing in fresh fruit, you can give your oatmeal a better flavor and, before you know it, you will have made a healthy change to your diet.

Hence, it should be somewhat obvious that it’s not at all hard to add healthy eating to your daily lifestyle.

We hope you got insight from reading it, now let’s go back to baked cod over sweet potato mash recipe. You can cook baked cod over sweet potato mash using 11 ingredients and 7 steps. Here is how you cook it.

The ingredients needed to make Baked Cod over Sweet Potato Mash:
  1. Take 2 lb Cod (preferably filleted)
  2. You need 1/2 cup Black Olives - pitted
  3. You need 3/4 cup White Wine (preferably dry)
  4. Get 1 large onion, chopped
  5. Get 3/4 cup cherry tomatoes, quartered
  6. Use 1 lemon, zested and juiced
  7. Get 2 clove garlic, minced
  8. Use 3 large sweet potatoes
  9. Provide 500 grams long green beans
  10. Provide 1/4 cup sesame seeds
  11. Get 1/4 cup fresh basil leaves
Steps to make Baked Cod over Sweet Potato Mash:
  1. Preheat oven to 400 degress. Chop onion, mince garlic, chop tomatoes. Cut the tops and bottoms of the long green beans.
  2. Peel and chop up sweet potato. Place in a large pot, cover with water, add salt and boil. Cook until soft (about 45 mins).
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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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