Harissa Cod with Creamy White Beans

Looking to elevate your weeknight dinners with minimal fuss but maximum flavor? This Harissa Cod with Creamy White Beans is the perfect combination of spicy, smoky, creamy, and comforting—all in one dish. Inspired by Mediterranean and North African flavors, this recipe brings together the tender flakiness of cod, the bold heat of harissa, and the soothing creaminess of cannellini beans for a well-balanced, protein-rich meal.

It’s simple enough for a quick dinner, but impressive enough to serve guests. Whether you're trying to eat more fish, explore new spice profiles, or just want a cozy plate of goodness that hits all the right notes, this dish delivers.

Let’s not forget the real beauty of this recipe: it’s both nourishing and delicious. Below, we break down the nutritional benefits of each ingredient, so you can feel good about every bite.

Ingredient Benefits

Harissa Paste
A fiery, fragrant chili paste made from roasted red peppers, spices, and herbs, harissa is packed with antioxidants and capsaicin from the chilies, which may help boost metabolism and reduce inflammation.

Breadcrumbs
Breadcrumbs give the dish a satisfying crunch and help absorb flavors. While they don’t offer a ton of nutrition on their own, they contribute texture and richness to the crust on the cod.

Cod Fillets
A lean, high-protein fish rich in omega-3 fatty acids, cod is excellent for heart health and brain function. It's also a great source of vitamin B12 and selenium.

Cannellini Beans
These creamy white beans are high in fiber and plant-based protein. They’re also a great source of folate, iron, and magnesium, supporting digestive health and energy production.

Whole Milk
Used to add creaminess to the beans, whole milk provides calcium, vitamin D, and healthy fats that support bone strength and hormone regulation.

Fresh Parsley
This herb adds a fresh burst of flavor and is surprisingly nutrient-dense—loaded with vitamins A, C, and K, along with antioxidants that support immune health.

Lemon Juice
Brightens the dish with acidity and supplies a good dose of vitamin C, which supports immune function and enhances iron absorption from the beans.

Parmesan Cheese
Aged Parmesan adds salty, umami richness. It’s also a good source of calcium and protein, and because it’s aged, it’s lower in lactose.

Chili Flakes
These add an extra layer of heat and contain capsaicin, which may support metabolism and reduce pain and inflammation.

Garlic
A staple in healthy cooking, garlic contains allicin, a compound with antibacterial, antiviral, and antifungal properties. It also supports heart health and may help reduce blood pressure.