Garlic-Harissa Baked Cod with White Bean Mash

This Garlic-Harissa Baked Cod with White Bean Mash is a weeknight-friendly dinner that delivers big Mediterranean flavor while keeping protein high and effort low. Lean cod fillets are rubbed with a punchy blend of harissa paste, garlic, and olive oil, then oven-baked until just flaky and tender. Underneath, a velvety mash of white beans, roasted garlic, and extra-virgin olive oil adds plant-based protein and fiber, making this dish both satisfying and nutritionally balanced. Perfect for anyone following a high-protein eating plan, this recipe pairs two complementary protein sources — flaky white fish and creamy cannellini beans — to help support muscle maintenance, satiety, and steady energy without relying on heavy starches or processed ingredients. The harissa adds a fiery depth that contrasts beautifully with the mellow, garlicky bean mash, while a squeeze of lemon and fresh herbs at the end bring brightness to every bite. Ready in under 40 minutes, this one-pan-plus-pot dinner is ideal for busy households looking for a nourishing, restaurant-quality meal at home. It's naturally gluten-free, dairy-free, and easily scalable for meal prep, making it a versatile addition to any high-protein dinner rotation.</long_description> <parameter name="meta_description">Flaky harissa-garlic baked cod over creamy white bean mash — a high-protein, Mediterranean-inspired dinner ready in 35 minutes.

Ingredients

• 4 filletscod fillets, about 6 oz each, skinless
• 3 tbspharissa paste
• 8 clovesgarlic cloves, divided: 2 minced for fish, 6 for roasting
• 5 tbspextra-virgin olive oil, divided
• 2 cans (15 oz each)cannellini beans, drained and rinsed
• 1 wholelemon, zested and juiced
• 1 tspsalt, divided, plus more to taste
• 0.5 tspblack pepper, freshly ground
• 2 tbspfresh parsley, chopped, for garnish
• 0.25 cupvegetable broth, or water, for mash consistency
• 0.5 tspground cumin

Method

1. Preheat the oven to 400°F (200°C). Wrap the 6 whole garlic cloves loosely in aluminum foil with a drizzle of olive oil and place on the baking sheet to roast while the oven heats.
2. Roast the foil-wrapped garlic in the oven for 15-18 minutes, until soft and golden. Remove and set aside to cool slightly, keeping the oven on. 17:30
3. In a small bowl, mix the harissa paste, 2 minced garlic cloves, 2 tablespoons olive oil, half the lemon juice, and a pinch of salt and pepper to make the fish rub.
4. Pat the cod fillets dry and place on the baking sheet. Rub the harissa-garlic mixture evenly over each fillet.
5. Bake the cod for 12-15 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C). 13:00
6. While the cod bakes, squeeze the roasted garlic cloves out of their skins into a saucepan. Add the cannellini beans, remaining olive oil, lemon zest, remaining lemon juice, cumin, vegetable broth, and remaining salt.
7. Warm the bean mixture over medium-low heat for 3-4 minutes, stirring occasionally, then mash with a potato masher or transfer to a food processor and blend until creamy and smooth. 4:00
8. Taste the mash and adjust seasoning with salt and pepper as needed.
9. Spoon the warm white bean mash onto plates, top each portion with a baked cod fillet, and garnish with chopped fresh parsley. Serve immediately.