Dinner Ideas 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 Deciding on Healthy and balanced Fast Food.

Almost every single “get healthy” and “weight loss” posting you go through will tell you to skip the drive through and make all of your meals yourself. This is actually very true. From time to time, though, the last thing you need is to have to make a meal from scratch. Once in a while you just want to check out the drive through when you are on your way home and complete the day. Why shouldn’t you be able to do this every so often and not have a bunch of guilt about slipping up on your diet program? This is because a lot of the famous fast food restaurants out there are trying to “healthy up” their choices. Here is how one can find healthy food at the drive through.

Select a drive through at a restaurant that’s known for catering to people with better palates. Arby’s for example, doesn’t offer burgers. Instead, a person’s choices include things like roast beef and chicken sandwiches, wraps and big salads. While Wendy’s has made hamburgers for decades, in addition they have a lot of other healthy options like salads, baked potatoes and chili. Not every little thing is McDonalds featuring its deep fried chicken parts and other terribly unfit items.

Traditional logic tells us that one certain way to get healthy and shed pounds is to skip the drive through and to remove fast food restaurants from your thoughts. While this is usually a good suggestion all you need to do is make a couple of good decisions and traveling to the drive through isn’t anything to worry about–when you do it in moderation. Sometimes the thing you need is to let another person create your dinner. If you decide on healthy items, the guilt usually associated with hitting the drive through shouldn’t be so bad.

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 it.

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

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