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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 Snacks that give You Vitality.

Healthy and balanced eating encourages a feeling of wellness. We tend to feel way less gross whenever we increase our consumption of nutritious foods and decrease our consumption of processed foods. A piece of pizza does not have you feeling as healthy as ingesting a fresh green salad. Choosing healthier food choices can be difficult when it’s snack time. Finding snacks that help us feel better and enhance our energy levels often involves lots of shopping and painstaking reading of labels. Why not try some of the following healthy snacks the next time you need some extra energy?

Try eating almonds unless you are afflicted by nut allergies. Almonds are often considered a super food since they’re packed full of things that help boost our energy while keeping us healthy. Various minerals and vitamins tend to be found in these wonderful nuts. Tryptophan, an enzyme also present in turkey that triggers drowsiness, is present in almonds. However, you may not need a nap after consuming almonds. Alternatively they will simply help your muscles and digestive tract relax while also helping you feel less frustrated. Sometimes eating almonds could even be a mood enhancer!

You don’t have to look far to locate a wide variety of healthy snacks that can be easily prepared. Deciding to live a healthy lifestyle can be as uncomplicated as you want it to be.

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

The ingredients needed to cook Baked Cod over Sweet Potato Mash:
  1. Use 2 lb Cod (preferably filleted)
  2. Take 1/2 cup Black Olives - pitted
  3. You need 3/4 cup White Wine (preferably dry)
  4. Use 1 large onion, chopped
  5. Get 3/4 cup cherry tomatoes, quartered
  6. Take 1 lemon, zested and juiced
  7. Provide 2 clove garlic, minced
  8. Get 3 large sweet potatoes
  9. Provide 500 grams long green beans
  10. You need 1/4 cup sesame seeds
  11. Take 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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