Here’s a high-protein, bodybuilder-friendly recipe for Baked Cod with Garlic Mashed Potatoes and Green Beans
a balanced meal rich in lean protein, complex carbs, and fiber to fuel muscle growth and recovery!
Ingredients
For the Cod:
- 2 cod fillets (6-8 oz each)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp lemon zest (or 1 tbsp lemon juice)
- Salt and pepper (to taste)
For the Garlic Mashed Potatoes:
- 2 medium russet potatoes (peeled and cubed)
- 3 garlic cloves (minced)
- 2 tbsp Greek yogurt (or unsweetened almond milk)
- 1 tbsp butter (or olive oil)
- Salt and pepper (to taste)
For the Green Beans:
- 2 cups fresh green beans (trimmed)
- 1 tsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper (to taste)
Instructions
1. Bake the Cod:
- Preheat the oven to 400°F (200°C).
- Place cod fillets on a parchment-lined baking sheet. Drizzle with olive oil, then season with garlic powder, smoked paprika, lemon zest, salt, and pepper.
- Bake for 12-15 minutes, or until the cod flakes easily with a fork.
2. Make the Mashed Potatoes:
- Boil the potatoes in salted water until tender (15-20 minutes). Drain and return to the pot.
- Add minced garlic, Greek yogurt, butter, salt, and pepper. Mash until smooth. Adjust seasoning to taste.
3. Cook the Green Beans:
- Steam green beans in a pot with 1 inch of boiling water for 4-5 minutes, or until tender-crisp.
- Toss with olive oil, garlic powder, salt, and pepper.
4. Assemble the Meal:
- Serve the baked cod alongside garlic mashed potatoes and green beans.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~35g (cod)
- Carbs: ~40g (potatoes + green beans)
- Fats: ~12-15g (olive oil + butter)
Why This Meal is Great for Bodybuilders
- Lean Protein: Cod is low in fat and rich in high-quality protein for muscle repair.
- Complex Carbs: Potatoes provide potassium and energy-sustaining carbs.
- Fiber & Nutrients: Green beans add vitamins (C, K) and fiber for digestion.
- Balanced Macros: Perfect post-workout meal for recovery and glycogen replenishment.
Pro Tips
- Meal Prep: Bake extra cod fillets and store mashed potatoes/green beans separately for quick meals.
- Boost Protein: Add a side of cottage cheese or a boiled egg.
- Lower Carbs: Swap potatoes for mashed cauliflower or roasted zucchini.
- Extra Flavor: Top cod with fresh dill or a squeeze of lemon.
Enjoy this clean, protein-packed meal to fuel your gains! 🐟🥔💪