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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 Are Good For Your Heart.
You already are aware that the body needs a heart that is strong and healthy. Here’s a thought: How can the rest of your body remain healthy if your heart is in bad shape? You already know that getting regular exercise and leading a healthy lifestyle both factor greatly into the overall health of your heart. Do you know, though, that several specific foods are great for making your heart be healthier? In the following paragraphs, you will find out which foods are beneficial for your heart.
Have you heard the old saying “an apple a day keeps the doctor away”? In reality, apples contain many minerals and elements that keep your heart healthy. Apples have high soluble fiber content and this soluble fiber acts as a scrubber on your artery walls, keeping the cholesterol from taking hold and causing blockages. Eating a single Red Delicious apple daily can cause as much as an eight percent drop in your LDL cholesterol levels. That’s a great number for an individual who would like to have a healthier heart.
There are lots of foods out there that that are great for your body. The truth is that each of the foods that we’ve mentioned here can help your body in a variety of ways. They are especially good, however, for promoting a healthy heart. Try to start consuming these health food on a regular basis. Your heart will benefit greatly!
We hope you got benefit 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 cook it.
The ingredients needed to cook Baked Cod over Sweet Potato Mash:
- Get 2 lb Cod (preferably filleted)
- Get 1/2 cup Black Olives - pitted
- Get 3/4 cup White Wine (preferably dry)
- You need 1 large onion, chopped
- Prepare 3/4 cup cherry tomatoes, quartered
- You need 1 lemon, zested and juiced
- Get 2 clove garlic, minced
- Get 3 large sweet potatoes
- Prepare 500 grams long green beans
- Provide 1/4 cup sesame seeds
- Provide 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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