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Know that fish is one of the healthiest meats you can consume. You already know this because, by now, you’ve likely been told to consume fish at least a couple of times a week. This is especially true for people suffering from heart problems or are concerned that their hearts aren’t healthy. Fish is loaded with Omega 3’s which are elements that process cholesterol and turn it into healthy energy. Try to include fish in two meals per week.
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We hope you got benefit 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 only need 11 ingredients and 7 steps. Here is how you cook it.
The ingredients needed to prepare Baked Cod over Sweet Potato Mash:
- You need 2 lb Cod (preferably filleted)
- Get 1/2 cup Black Olives - pitted
- Get 3/4 cup White Wine (preferably dry)
- Take 1 large onion, chopped
- Prepare 3/4 cup cherry tomatoes, quartered
- You need 1 lemon, zested and juiced
- You need 2 clove garlic, minced
- Take 3 large sweet potatoes
- Take 500 grams long green beans
- You need 1/4 cup sesame seeds
- Get 1/4 cup fresh basil leaves
Instructions 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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