This is how Baked Cod over Sweet Potato Mash will help you in weight loss
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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 Foods That Help Your Heart.
You already realize that the body requires a heart that is strong and healthy. Here’s something for you to think about: if your heart is not healthy then the rest of your body won’t be healthy either. You already know that if you want your heart to be healthy, you must lead a good and healthy lifestyle and get regular exercise. Are you aware, though, that there are some foods that can help your heart be healthy? In the following paragraphs, you will learn which foods are beneficial for your heart.
Be aware that your heart can benefit if you eat blueberries. Blueberries are full of antioxidants, especially pterostilbene. Pterostilbene works just like the resveratrol you will find in grapes. Pterostilbene is an antioxidant that helps the body be better at processing fats and choelsterol. When your body is great at breaking down these things, they aren’t going to build up in your body and or cause problems for your heart. What that means is that it helps keep your heart healthy.
There are plenty of foods that you can eat that are great for your body. It’s true that every food discussed in this article can help your body in a variety of ways. They are particularly good, though, for promoting a healthy heart. Try to introduce these healthy foods into your diet every day. Your heart is going to be a lot healthier if you do!
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 cook it.
The ingredients needed to make Baked Cod over Sweet Potato Mash:
- Take 2 lb Cod (preferably filleted)
- You need 1/2 cup Black Olives - pitted
- Provide 3/4 cup White Wine (preferably dry)
- Get 1 large onion, chopped
- Provide 3/4 cup cherry tomatoes, quartered
- Get 1 lemon, zested and juiced
- Prepare 2 clove garlic, minced
- Provide 3 large sweet potatoes
- Take 500 grams long green beans
- Use 1/4 cup sesame seeds
- You need 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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