How to Produce Juicy Baked Cod over Sweet Potato Mash

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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 Make Healthy Eating A Part of Your Daily Life.

Healthy eating is nowadays a good deal more popular than in the past and rightfully so. Poor diet is one factor in diseases such as heart disease and hypertension which can place a drain on the economy. Everywhere you look, people are encouraging you to live a healthier way of living but but then, you are also being encouraged to rely on convenience foods that can affect your health in a damaging way. It is likely that a lot of people assume it will take lots of effort to eat a healthy diet or that they have to make a large scale change to how they live. Contrary to that information, individuals can change their eating habits for the better by carrying out a few simple changes.

These types of changes are possible with all types of foods and can apply to the oils you cook in and the spread you use on bread. For instance, monounsaturated fat like as olive oil can help to offset the bad cholesterol in your diet. Olive oil also has vitamin E which is healthy for your skin, among other things. If you presently consume plenty of fresh fruits and veggies, you may want to think about where you're getting them and if it's the best source. If at all possible, try buying organic produce that has not been sprayed with poisonous chemicals. If you can locate a good local supplier of fresh fruit and vegetables, you can also eat foods that have not lost their nutrients as a result of storage or not being harvested at the right time.

Thus, it should be somewhat obvious that it's not at all hard to add healthy eating to your everyday life.

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 achieve that.

The ingredients needed to cook Baked Cod over Sweet Potato Mash:

1. Use 2 lb of Cod (preferably filleted).
2. You need 1/2 cup of Black Olives - pitted.
3. Prepare 3/4 cup of White Wine (preferably dry).
4. Provide 1 large of onion, chopped.
5. Take 3/4 cup of cherry tomatoes, quartered.
6. Take 1 of lemon, zested and juiced.
7. Provide 2 clove of garlic, minced.
8. You need 3 large of sweet potatoes.
9. Take 500 grams of long green beans.
10. Prepare 1/4 cup of sesame seeds.
11. Take 1/4 cup of 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..

Turn the fish to coat on all sides, cover and leave to one side while you make the sweet potato mash. These incredible mashed sweet potatoes are mixed with herbs, butter and sour cream. These mashed sweet potatoes took a cue from my baked rosemary Parmesan sweet potatoes (another simple holiday side option) and the quinoa-stuffed sweet potatoes in my cookbook. Seasonfish with salt and pepper; placelemon slices over potatoes, and fishon top. Peel and boil sweet potatoes and Idaho potatoes until tender.

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