Pak Choi Chilli Cod – Flexiseq

Pak Choi Chilli Cod

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 mealtimes include ingredients packed with anti-inflammatory properties.

Finding recipes that get the taste buds tingling is the easiest way to switch to a healthy diet. Our latest arthritis-friendly recipe is this pak choi and chilli cod which is packed with flavour and jam-packed with good for arthritis ingredients. This is so easy to make and tastes amazing.

Give it a try and let us know how you liked it on Facebook.

PLEASE NOTE: If you have allergies to any of the ingredients in this or any of our other food related blog posts then it might not be suitable or safe for you. If in doubt please consult your GP or healthcare professional.

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 vitamins B12 and B6.

Pak choi (also known as bok choy and pok choi, which is a Chinese cabbage) is packed with antioxidants like vitamins A, C and K as well as being rich in calcium to help preserve bones. Like the broccoli in our last recipe, pak choi is rich in sulforaphane - a compound that can slow cartilage damage.

Chillies contain a natural compound called capsaicin which has been shown to have anti-inflammatory properties. Studies have shown that capsaicin reduces Substance P which carries pain signals from your nerves as well as activating inflammatory substances in joints. So reducing it while eating something delicious and healthy can only be a good thing.

Sesame seeds contain a compound called sesamin that has anti-inflammatory properties and antioxidants that can help protect cartilage. They might be small but they are mighty.

Spring onions are rich in calcium which is key to healthy bones and joints. Furthermore, spring onions are high in potassium which helps the body absorb minerals which can also help bone health. One study showed that spring onions also have anti-inflammatory properties but more extensive research is needed to prove this.

: 2                                                   Prep + Cook Time: 30 mins


  • 250g boneless & skinless cod
  • 250g roughly chopped pak choi
  • 2-3 finely chopped spring onions
  • 1 finely chopped red chilli
  • 2 tsp sesame seeds



  • 1 tsp miso paste
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tbsp sesame oil


  • Preheat the oven to Gas Mark 7 or 220c (200c fan assisted). While the oven is heating, mix the sauce ingredients together in a small bowl.
  • Once mixed, coat the cod in the sauce. Then wrap the cod in a tin foil parcel and place in the oven for 20-25 minutes.
  • Cook the rice as instructed on the packet.
  • For the final 10-15 minutes of the cod baking in the oven place the pak choi in the oven for 10-15 minutes, keeping an eye on it so it doesn’t burn.
  • Serve the rice and create a bed of pak choi placing the cod on top.
  • Garnish with the sesame seeds, spring onions and chilli and serve.
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