Oven Baked Cod On A Bed of Samphire – Flexiseq

Oven Baked Cod On A Bed of Samphire


If you’re living with joint pain or osteoarthritis, it's widely acknowledged that symptoms can be alleviated by tinkering with your diet so that it includes foods with anti-inflammatory properties.

Getting good, healthy food into you is much easier than you think. And the easiest way to do it is to make something that really gets the taste buds going. This baked cod on a bed of samphire is so easy to make and incredibly tasty. It’s also packed with great for joint pain and arthritis ingredients.

Keep reading for the full recipe and let us know how you get on.

Anti-Inflammatory Ingredients

Besides being an excellent low-calorie source of protein, cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions. It's a good source of blood-thinning Omega-3 fatty acids, as well as an excellent source of vitamin B12 and B6.

Also known as sea asparagus Samphire boasts a host of health benefits. It’s rich in iron and calcium which can help with bone health, essential for supporting joint pain. It is also high in antioxidants and can help in reducing inflammation, something those with arthritis will know is essential. WARNING: Samphire is high in sodium so those with high blood pressure should be cautious when eating it.

Olive oil has many properties that can help you look after your joints. Studies have shown it contains a compound called oleocanthal, which prevents the production of pro-inflammatory enzymes – the same way ibuprofen works. It is widely accepted that, as part of a Mediterranean diet, it can benefit those living with joint pain.

Garlic contains Diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. As a result, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis.

: 2

Prep time + Cooking time: 45 minutes


  • 2 cod fillets (rough weight)

  • 110g packet of samphire

  • One large baking potato

  • 3 cloves of garlic

  • 4 tbs of olive oil

  • 1 pinch of salt

  • 1 pinch of pepper


  • Peel the baking potato and dice it into cubes.
  • Boil the cubes for 15 minutes or until soft.
  • Preheat the oven to 180 degrees celsius (fan assisted) 200 (non-fan assisted)
  • Wrap each cod fillet in an individual tin foil parcel - drizzle half a tbs each of olive oil over the fillets.
  • Place in the oven for 16 to 18 minutes.
  • Drain the potatoes and place in a frying pan with half a tbs of olive oil and fry on a medium heat for 15-20 minutes depending on how crispy you like them.
  • Peel and dice the garlic then add to 1 tbs of olive oil and place in a frying pan. Cook for a few minutes until the garlic begins to emit an aroma.
  • Add the samphire to the olive oil and garlic and fry for 2-3 minutes, mixing everything together.
  • Place a bed of samphire on a plate, remove the cod from the oven and foil before placing on the bed of samphire.
  • Drizzle any remaining olive oil and garlic over the code and samphire, add the potatoes and serve.

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