5-2 Diet Nduja Topped Cod with Lemon and Parsley Cannelli Beans

5-2 Diet Plan Low Calorie Meals – Nduja Topped Cod:

Another 5-2 diet week, another 5-2 diet plan.  Thankfully this week involves a little less eating out than last week and I’m starting the week with a 5-2 diet fast day, although apart from the fact that I’m not drinking any wine this evening it really doesn’t feel like one.

I made a homemade celery and potato soup for lunch (recipe to come).  Just a tiny amount of potato to thicken the soup a bit.  Homemade soup is something that always helps me to feel full – I’m not sure if it’s the process of cooking that helps, but you know I don’t really care;)

celery and potato soup 5-2 diet

For my 5-2 fast day  dinner I wanted to incorporate food which I’ve been sent, because otherwise it can easily get wasted!  I recently won a wonderful hamper of Unearthed Foods goodies, including some Nduja sausage – a spicy Italian sausage that is quite unique because it ‘melts’ when warmed up.  I’ve already tried it as a pasta sauce, but having tasted the sauce, I decided it would be the perfect topping for some of  the wonderful cod I have from Delish Fish.

5-2 Diet Nduja Topped Baked Cod

Serves 1
Prep time 15 minutes
Cook time 15 minutes
Total time 30 minutes
Allergy Fish
Meal type Main Dish
Misc Serve Hot


  • 1/2 Medium Onion (Finely diced)
  • 1 Small Carrot (Finely diced)
  • 2 cloves Garlic (Finely diced)
  • 2 Medium Vine Tomatoes (Skinned and de-seeded and roughly chopped)
  • 15g Nduja Sausage (If this isn't available, you could use dried chili flakes and a teaspoon of olive oil.)
  • 5 shots 1-cal oil
  • 150g Cod
  • 1 stick Celery (Finely diced)
  • 1/2 can Cannelli Beans
  • 1/2 Lemon
  • 1 handful Parsley (Finely chopped)
  • 1 teaspoon Olive oil


Step 1 Pre-heat the oven to 170c
Step 2 Sweat the onion, garlic, carrot and celery for 8-10 minutes over a low heat till soft
Step 3 Stir in the tomato and nduja and continue to cook till the nduja is melted and the tomato is softened. Season with salt and pepper to taste
Step 4 Place the cod on a large piece of foil and top with the nduja mixture
Step 5 Make a foil parcel and place in the oven for 15 minutes
Step 6 Serve with cannelli beans, warmed through with the juice of half a lemon and a teaspoon of olive oil and garnished with fresh parsley

Now, Nduja is VERY rich and very calorific, but you really don’t need much to make a simple tomato sauce taste robust and meaty.  I used just 10g for my meal tonight, so although it’s 560calories for 100 grams, that only adds 56 calories!  The result is that my very rich tasting and filling supper still comes in at under 360 calories, even with a generous portion of cannelli beans.  Nduja is also quite oily and that helps to give depth to the dish.  And the cannelli beans are high in fibre and very filling.  Add a tomato and vegetable topping and you have a meal which is both low calorie and satisfying. Perfect for a 5-2 diet fast day.

nduja topped baked cod for 5-2 diet

This WAS something of an experiment in what I could try on a 5-2 diet fast day without going over my 500 calories, but it seems to be one that has worked as my daily calorie count is as follows:

Lunch:  Celery Soup – 70 calories

Dinner: Nduja topped cod with cannelli beans 358 calories

Milk allowance for coffee and tea: 50 calories

Total 478 calories

5-2 diet njuda topped cod with lemon parsley cannelli beans


All in, I count this day a success and just hope that the fact I seem to manage to eat so well on the 5-2 diet doesn’t mean I am going to stop losing weight!  I’m now 63kg, which means I have just 3kg left until I reach my target weight of 60kg.  I can honestly say the 5-2 diet is the only diet I’ve ever managed to follow for more than a week or so, and the only one I can see working for me for the rest of my life.  If you need a little help to get you started do check out my 5-2 diet tips where you’ll find some simple advice to make life easier!

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  1. gracie says

    I am only on my second week of the diet but I feel the same way as you, I could see myself using this throughout my life, maybe not twice a week but once a week after I’ve shifted a few pounds, you really feel great the next day!

  2. says

    I’ve been following one too many 5:2 journey and you’re making it seem easy enough to follow. Thanks for posting your tips and example of low calorie dishes. I did not know that you could do (and eat) so much with 500 calories!

  3. Helen Spaven says

    A really good recipe there. I’m thinking of trying the 5:2 diet plan, but really worried about the 2 days of just 500 calories, I’m lucky if I can get below 1500. Your definitely an inspiration to me about it and I’m giving it more consideration right now.

  4. Troubleonline says

    I tried this last week but added too much of the sausage (obviously adjusting the cals) and it was extremely spicy! Sadly it really overpowered the dish but I was making it for 2 and it seemed a waste not to use a whole slice. Be warned…..

    I also added some diced courgette fried in 1 cal spray to the cannellini beans which bulked the dish out nicely.

    • says

      LOL yes I can imagine it being a bit overpowering! you really don’t need much…I’d suggest making up the tomato and nduja toppping in larger quantities and putting it in the fridge – it makes a great pasta sauce or something to add to a jacket potato for a lunch time! Glad you tried though, and I think the idea of extra veg in the form of courgettes is a great one

  5. Lesley says

    Where did you buy the Nduja sausage from? Is it a paste or a real meat sausage? I’ve been making your recipes since starting 5.2 diet and they are lovely .. I’ve lost nearly a stone…so I’m very happy .. I don’t see it as a diet just a way of life. I don’t stress over it if I’ve missed a week out because its been awkward …last week I was at 2 charity lunches so didn’t do it but this week I will organise the Tuesday and Thursday menu from your recipes. It’s so simple. Thank you for your great site. Xx

    • says

      hiya, my nduja is from Unearthed who I believe sell it in various branches of Waitrose. It’s sold in rounds cut from a large sausage, but it is quite ‘paste-like’ in consistency.

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