Low Sugar Plantain-Crusted Cod
Flaky cod gets a serious upgrade here, wrapped in a golden crust made entirely from baked and pulsed green plantains seasoned with turmeric, ginger, fresh thyme, and parsley. The result is a coating that looks and behaves like a panko crust but brings a subtly earthy, herby flavor that feels genuinely special. Coconut aminos add a savory depth to the crust mixture without any sweeteners sneaking in, which makes this a smart pick when you're keeping a close eye on added sugars in savory dishes. Green plantains are naturally starchy rather than sweet, so they crisp up beautifully and hold their shape through the sear and the oven finish. The technique — baking the plantain rounds first to dry them out, then pulsing with coconut oil and aromatics — is the key to getting that satisfying crunch without any filler ingredients. A quick sear locks the crust in place before the whole skillet goes into the oven, giving you perfectly cooked, opaque fish every time. Finish with a squeeze of lemon and a scatter of fresh parsley, and this one is genuinely dinner-party worthy.
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Learn more →Ingredients
4 servings
For the fish
- 4 cod fillets (about 6 oz each), skin removed
- ½ tsp fine sea salt
- 1 tbsp coconut oil, for searing
For the crust
- 2 medium green plantains (about 12 oz total), peeled and sliced into ¼-inch rounds
- 2 tbsp coconut oil, melted
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- ½ tsp fine sea salt
- 2 tbsp fresh parsley, finely chopped
- 1 tsp fresh thyme leaves
- 2 tbsp coconut aminos
Chef's tipSoy sauce is saltier and less sweet; start with less and adjust.
For serving
- lemon wedges, for serving (optional)
- fresh parsley, roughly chopped, for serving (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Set a wire rack over a baking sheet and set aside.
- 2
Spread the plantain rounds in a single layer on the prepared baking sheet (without the rack) and bake for 12–15 minutes, flipping once halfway through, until dried out, firm, and lightly golden at the edges. Remove from the oven and let cool for 5 minutes.
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