Capsaicin Free Plantain-Crusted Cod
Flaky cod gets a seriously satisfying makeover here, wrapped in a golden crust made entirely from baked and pulsed green plantains. The result is a coating with real texture and crunch — think panko vibes, but naturally sweet, starchy, and completely heat-free. Turmeric, ginger, fresh thyme, parsley, and a splash of coconut aminos bring deep, layered flavor without a single chili, pepper, or spice that could trigger capsaicin sensitivity. That's genuinely hard to pull off with a crusted fish dish, since so many recipes lean on paprika or cayenne for color and kick — this one gets its gorgeous golden hue from the plantains and turmeric alone. The sear-then-roast method locks the crust on beautifully and keeps the cod moist all the way through, finishing at a perfect 145°F. A squeeze of lemon and a scatter of fresh parsley at the end brighten everything up without adding any heat. It's an impressive plate that looks like it took far more effort than it actually did.
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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
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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