Spicy Nduja Cod and White Bean Bake
Flaky white cod baked with savory nduja paste, tender white beans, and colorful sweet peppers. A satisfying, low-calorie dish high in lean protein and fiber for easy meal prep.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Store individual portions in airtight containers in the refrigerator for up to 3 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 8 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 oven-safe…
Heat olive oil in a large oven-safe skillet or baking dish over medium heat.
Tap card to mark done - 03
Add chopped red onion
Add chopped red onion, bell pepper, and zucchini to the skillet and cook for 5 minutes until veggies begin to soften.
Look for: veggies begin to soften
Tap card to mark done - 04
Stir in minced garlic and nduja paste
Stir in minced garlic and nduja paste, cooking for 1 minute until fragrant and evenly distributed.
Look for: fragrant and evenly distributed
Tap card to mark done - 05
Pour in drained cannellini beans and cherry…
Pour in drained cannellini beans and cherry tomatoes, stirring gently to combine with the spicy vegetables.
Tap card to mark done - 06
Nestled cod fillets into the vegetable mixture
Nestled cod fillets into the vegetable mixture, pressing down slightly so they are partially submerged.
Tap card to mark done - 07
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 - 08
Remove from the oven
Remove from the oven, garnish with fresh parsley, and divide into equal portions for serving or meal prep.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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