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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 Healthy Energy Treats.

Eating healthy foods can make all the difference in how we feel. Increasing our consumption of healthy foods while decreasing the intake of unhealthy kinds plays a part in a more balanced feeling. A salad helps us feel much better than a piece of pizza (physically anyway). This is often a problem, however, when it comes to eating between meals. Finding snacks that help us feel better and enhance our energy levels often involves lots of shopping and meticulous reading of labels. Why not try some of the following healthy snacks the next time you need some extra energy?

Yogurt can be a snack many individuals take for granted. Eating fat free yogurt in place of a healthy larger lunch just isn’t a good idea. You cannot beat yogurt any time it comes to a healthy snack though. It is made up of a lot of calcium, healthy proteins, and B vitamins. Yogurt is very easy for the body to digest and, depending on the type of culture used to make the yogurt youre eating, can also help regulate your digestive system. Try adding some nutritious nuts to unsweetened low fat yogurt for a healthy snack idea. This decreases your sugar absorption without reducing the taste of your snack.

There are lots of healthy snack foods you can choose that don’t involve a lot of preparation or searching. When you make the decision to be healthy, it’s uncomplicated to find what you need to be successful at it.

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 do it.

The ingredients needed to prepare Baked Cod over Sweet Potato Mash:
  1. You need 2 lb Cod (preferably filleted)
  2. Get 1/2 cup Black Olives - pitted
  3. Prepare 3/4 cup White Wine (preferably dry)
  4. You need 1 large onion, chopped
  5. Get 3/4 cup cherry tomatoes, quartered
  6. Take 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. Take 1/4 cup sesame seeds
  11. You need 1/4 cup fresh basil leaves
Instructions 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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