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Baked Cod over Sweet Potato Mash
Baked Cod over Sweet Potato Mash

Before you jump to Baked Cod over Sweet Potato Mash recipe, you may want to read this short interesting healthy tips about Use Food to Improve Your Mood.

Most of us have been trained to think that comfort foods are terrible and should be avoided. At times, if the comfort food is a sugary food or some other junk food, this is very true. Otherwise, comfort foods can be really nutritious and good for you. There are some foods that basically can boost your moods when you eat them. If you feel a little bit down and in need of an emotional pick me up, try several of these.

If you wish to overcome depression, you should eat some cold water fish. Salmon, herring, tuna, mackerel, trout, etcetera, they’re all high in omega-3 and DHA. These are two things that promote the quality and the function of your brain’s gray matter. It’s the truth: eating tuna fish sandwiches can actually help you fight your depression.

Now you can see that junk food isn’t necessarily what you should eat when you want to help your moods get better. Try several of these instead!

We hope you got benefit 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 cook Baked Cod over Sweet Potato Mash:
  1. Get 2 lb Cod (preferably filleted)
  2. Use 1/2 cup Black Olives - pitted
  3. Provide 3/4 cup White Wine (preferably dry)
  4. Take 1 large onion, chopped
  5. Take 3/4 cup cherry tomatoes, quartered
  6. Prepare 1 lemon, zested and juiced
  7. Use 2 clove garlic, minced
  8. Prepare 3 large sweet potatoes
  9. Take 500 grams long green beans
  10. Take 1/4 cup sesame seeds
  11. Use 1/4 cup 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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