Two Steps Forward, One Back – 5:2 Diet Again – Cod with Shrimps

Back on the 5:2 Diet – Summer Cod with Shrimps and a Vegetable Medley:

Having hit my target weight at the end of 2013 with the 5:2 diet, I’ve lapsed.
Cod with Brown Shrimp 5-2 Diet Recipe

This year so far I’ve been to Puglia (lots of fabulous burratta – literally buttered  cheese and pasta), to Costa Barcelona (sounds healthy till you realise the quantity of Cava and the preserved meats involved), to Antigua (rum punch anyone) and to Sarlat in the Perigord Noir (say no more).  I’ve also enjoyed some fabulous meals out in London.   And I’ve been going round all of the Christmas press shows eating my fill of mincepies and more. At times I haven’t been at home to cook even one night of the week.

I hopped on the scales a week ago and was horrified.  I was 3.5kg more than my all time low. I’ve lost half a kilo now by doing two fasts during the week and cutting out any alcohol at home.  Drastic action is clearly still needed though so, this weekend I’m fasting from Saturday morning to Sunday supper time.  Only fasting in the 5:2 diet sense – I had my 500 calories yesterday and today I will have a low calorie lunch.  I really enjoyed last night’s recipe of foil cooked cod with lemon, parsley and brown shrimps and a medley of summer vegetables.  White fish is a great option for a low calorie meal – and cooking it in foil with just a tiny bit of oil and some lemon means that you don’t add calories through the cooking method.

Cod with brown shrimp and summer veg medley - 5-2 diet recipe

The little brown shrimps are something that have only recently appeared in my branch of Waitrose.  They remind me of my childhood by the sea when we’d set out with nets and buckets to go shrimping and come home with just a handful of tiny shellfish for supper.  My mother used to make bread and dripping sandwiches and add the shrimps to that – the saltiness of the shrimps worked beautifully with the rich beef dripping.  Be careful about when you add them to the dish, ideally you just want them to warm through as they are already cooked and will become chewy if you overdo it.

Cod with Brown Shrimps and a Medley of Summer Vegetables

Serves 1
Prep time 5 minutes
Cook time 10 minutes
Total time 15 minutes
Allergy Fish
Dietary Gluten Free
Meal type Main Dish
Misc Serve Hot



  • 100g Cod loin fillet
  • 10g Brown shrimps
  • 1 dash Olive oil
  • 1 piece Lemon
  • 1 handful Flat leaf parsley

Vegetable Medley

  • 1/2 Medium Courgette ((Zucchini))
  • 5 Cherry tomatoes
  • 5-6 Asparagus tips
  • 1 clove Garlic
  • 1 teaspoon Olive Oil


Step 1 Pre-heat the oven to 170C
Step 2 Season the fish with salt and pepper
Step 3 Drizzle a large piece of foil with olive oil. Place the fish on top and the slice of lemon over that, before sealing the package up
Step 4 Place the fish parcel in the oven on a baking sheet.
Vegetable medley
Step 5 While the fish cooks, dice the courgette into 1cm cubes, cut the tomatoes in half, trim the asparagus and peel the garlic
Step 6 Heat the remaining oil in a heavy based pan
Step 7 Soften the garlic for a minute or so, then add the courgette dice. Cook over a medium heat until it starts to brown
Step 8 Add the asparagus spears and cook for a further 1-2 minutes
Step 9 Check the fish and if it looks close to being cooked add the brown shrimps to the parcel before resealing
Vegetable medley
Step 10 Add the tomatoes to the vegetable mixture and cook for a further minute or so
Step 11 Serve the fish garnished with parsley and shrimps, with the vegetables on the side.

By cutting out high carb and high calorie ingredients like potatoes, I could make a summer vegetable medley that not only complemented the fish but provided me with a substantial plateful of food.  Again, just a teaspoon of good quality olive oil to gently fry the vegetables.

5:2 diet Cod with a medley of summer vegetables

For more inspiration if you are dieting, check out my 5:2 diet recipe collection

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  1. says

    That looks delicious Fiona. I need to lose some weight too, but find fasting doesn’t suit me with all the travelling I do, but will certainly be looking at your 5.2 recipes to incorporate some into my eating.

    • says

      My problem is that I eat out a lot, so a normal diet doesn’t work very well. And, fasting isn’t hard if I am working from home – I can’t imagine doing it if I was working in an office.

  2. says

    This looks delicious although I’m not a fan of shrimps really. I haven’t really tried the 5:2 diet yet but I have heard so many good things about it though. Good luck in reaching your target x

  3. christy beckett says

    I love the look of this thanks, never quite know what to do with fish to make it more interesting but this looks great x

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