Why This Supports Immunity & Resilience

• Cod provides selenium, a key component of glutathione peroxidase — an enzyme that protects immune cells from oxidative damage during pathogen defence.
• Selenium deficiency has been associated with impaired viral clearance and altered immune response.
• Parsley provides vitamin C and flavonoids that support neutrophil function and reduce oxidative stress.
• Citrus fruits provide vitamin C, which supports epithelial barrier integrity and enhances phagocytic activity of white blood cells.
• Capers contribute quercetin, which may help regulate inflammatory response and histamine activity.
• This dish supports antioxidant protection, mucosal defence and micronutrient adequacy.

Ingredients (Serves 2)

2 cod fillets
1 tbsp olive oil
1 orange, segmented
1 tbsp chopped parsley
1 tbsp capers
1 tsp lemon zest
200g green beans or broccoli
Black pepper

Method 

Preheat the oven to 180°C.

Place the cod fillets on a lined baking tray and drizzle them with olive oil. Season lightly with black pepper and bake for 12–15 minutes, or until the fish flakes easily with a fork but remains moist.

While the fish is cooking, combine the orange segments, chopped parsley, capers and lemon zest in a small bowl. Toss gently so the flavours combine without breaking up the citrus too much.

Steam the green beans or broccoli over boiling water for 4–5 minutes, until just tender but still vibrant and slightly crisp.

Serve the baked cod topped generously with the citrus salsa, alongside the steamed greens.