Spicy Nduja Cod and Butter Bean Bake
A rich, savory meal prep bake featuring tender cod, creamy butter beans, and smoky nduja paste. Scaled into 6 satisfying, protein-packed portions to simplify weeknight dinners.
Prep
15 min
Cook
25 min
Total
40 min
Makes
6 servings
Created together. Shared with you.
Made by Lu + Lila
Lu created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Store sealed in airtight containers in the refrigerator for up to 4 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Heat olive oil in a large
Heat olive oil in a large, oven-safe skillet or Dutch oven over medium heat.
Tap card to mark done - 03
Add diced yellow onion and minced garlic
Add diced yellow onion and minced garlic; cook for 4 to 5 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 04
Stir in the nduja paste and tomato…
Stir in the nduja paste and tomato paste, cooking for 2 minutes until fragrant and oil begins to separate.
Look for: fragrant and oil begins to separate
Tap card to mark done - 05
Pour in the crushed canned tomatoes and…
Pour in the crushed canned tomatoes and drained butter beans, stirring to combine all ingredients thoroughly.
Tap card to mark done - 06
Bring the sauce to a gentle simmer…
Bring the sauce to a gentle simmer and let it cook for 5 minutes until slightly thickened.
Look for: slightly thickened
Tap card to mark done - 07
Nestled the white cod fillets into the…
Nestled the white cod fillets into the simmering sauce, lightly pressing them down so they are partially submerged.
Tap card to mark done - 08
Transfer the skillet to the preheated oven…
Transfer the skillet to the preheated oven and bake for 12 to 15 minutes, until the cod is opaque and flakes easily with a fork.
Look for: the cod is opaque and flakes easily with a fork
Tap card to mark done - 09
Remove from the oven
Remove from the oven, sprinkle with fresh parsley, and allow to cool before portioning into 6 equal meal-prep containers.
Tap card to mark done
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