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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 Nutritious Vitality Snacks.
Ingesting healthy foods makes all the difference in how we feel. We are likely to feel way less gross when we increase our consumption of nutritious foods and decrease our consumption of processed foods. Eating more fresh vegetables helps you feel a lot better than eating a piece of pizza. Deciding on healthier food choices can be challenging when it is snack time. Finding snacks that will help us feel better and boost our levels of energy often involves lots of shopping and painstaking reading of labels. Here are some healthy snacks which you can use when you need a fast pick me up.
Certain foods made from whole grains are fantastic for a quick snack. A bit of whole wheat toast, for example is a great snack in the morning. Chips and crackers produced from whole grains can be excellent for quick snacks to eat on the go. Make the shift from refined products just like white bread to the healthier whole grain alternatives.
You don’t have to look far to discover a wide variety of healthy snacks that can be easily prepared. Being healthy and balanced doesnt really need to be a battle-if you let it, it can be quite easy.
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 achieve it.
The ingredients needed to cook Baked Cod over Sweet Potato Mash:
- Get 2 lb Cod (preferably filleted)
- Provide 1/2 cup Black Olives - pitted
- Get 3/4 cup White Wine (preferably dry)
- Get 1 large onion, chopped
- Get 3/4 cup cherry tomatoes, quartered
- You need 1 lemon, zested and juiced
- Use 2 clove garlic, minced
- Get 3 large sweet potatoes
- Provide 500 grams long green beans
- You need 1/4 cup sesame seeds
- Prepare 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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