Sue Bedford (MSc Nutritional Therapy)
This fertility-friendly summer traybake is captures the essence of the seaside with its combination of seafood, potatoes, and samphire. Add salad or veggies of choice on the side for a great balance of nutrients.
Fish such as cod along with seafood such as prawns are a great food choice as part of a healthy balanced diet and when trying to conceive (ensure all are cooked well). This is because they are high in protein and are low in saturated fat, they are also a good source of fertility-friendly nutrients including selenium, iodine, omega 3 fatty acids, vitamin D and choline.
Samphire is packed with essential minerals, including magnesium, potassium, calcium and sodium. Samphire contains little fat and a healthy amount of dietary fibre and vitamins A, B, and C. Furthermore, samphire and other sea vegetables contain unique compounds called fucoidans often found in sea vegetables, which can have anti-inflammatory and antioxidant effects.
Seaside Traybake with Cod, New Potatoes, Prawns, and Samphire:
Ingredients:
4 cod fillets
1 lb(450g) new potatoes, halved or quartered
½ lb(225g) prawns, peeled and deveined
200g samphire, trimmed
2-3 tablespoons olive oil
2 cloves garlic, chopped
Zest and juice of 1 lemon
Salt and pepper to taste
Fresh herbs like parsley or dill for garnish
How to make:
Preheat the oven to 400°F (200°C). In a large bowl, toss the halved or quartered new potatoes with 1-2 tablespoons of olive oil, minced garlic, salt, and pepper. Spread the potatoes evenly on a baking tray. Roast them in the preheated oven for about 15-20 minutes, or until they start to soften and develop a slight golden colour. While the potatoes are roasting, prepare the cod fillets by seasoning them with salt, pepper, and a drizzle of olive oil. Once the potatoes have started to cook, remove the tray from the oven and push the potatoes to the sides to make space for the cod fillets in the centre. Place the seasoned cod fillets in the centre of the tray, arranging them amongst the potatoes. Scatter the peeled and deveined prawns around the cod and potatoes. Sprinkle the trimmed samphire over the entire tray. Drizzle the entire tray with a bit more olive oil and sprinkle the lemon zest over everything. Return the tray to the oven and continue baking for another 10-15 minutes, or until the cod is cooked through and flakes easily with a fork, the prawns are pink and opaque, and the samphire is tender. Once cooked, drizzle the traybake with lemon juice and garnish with chopped fresh herbs like parsley or dill. Serve with a lovely salad or veggies of choice.
Enjoy!
