Simple Way to Prepare Baked Cod over Sweet Potato Mash Flavorful

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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 Choosing Fast Food That’s Fine For You.

Just about every article you read about bettering your health or losing weight is going to tell you to ignore the drive through and cook all of your meals instead. This is actually excellent advice. Occasionally, though, the last thing you want is to have to cook meals from scratch. Once in a while you need to check out the drive through while you are on your way home and finish the day. There is no reason you shouldn’t be able to make it happen once in a while and be free of the guilt usually associated with “diet slips”. This is because a lot of the popular fast food restaurants on the market are trying to “healthy up” their choices. Here is the way to find healthy food choices at the drive through.

Concentrate on the sides. It has not been that long ago that all you could get at the fast food cafe was French Fries. Today the majority of the most popular fast food franchises have improved their products. There are plenty of salads out there now. Chili can be a different choice. You can purchase a baked potato. You could get fruit. There are so many options that you can choose that do not force you to ingest foods that have been deep fried. Instead of the pre-determined “meal deals” make an effort to build a meal from side dishes. You’ll keep calorie and fatty food count lower and save yourself commitment.

Basic sense states that the proper way to lose fat and get healthy is to ban fast food from your diet completely. While, usually, this is a good idea, if you make sensible choices, there is no reason to feel guilty for visiting a drive through one or two times a month. Sometimes what you need most is just to have somebody else do the cooking. When you select healthy menu items, you do not have to feel bad about visiting the drive through.

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

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

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