Fructose Free Plantain-Crusted Cod
Flaky white cod gets a serious upgrade here, coated in a golden crust made entirely from baked and pulsed green plantains. The crust is seasoned with turmeric, ginger, fresh thyme, parsley, and coconut aminos, giving every bite a warm, herby depth that feels anything but plain. Green plantains are naturally low in free sugars compared to their ripe counterparts, making them a smart swap for anyone navigating fructose sensitivity who still wants that satisfying crunch. Coconut aminos stand in for soy sauce without the added sweeteners that can sneak fructose into a dish, and coconut oil keeps everything dairy-free and clean from start to finish. The technique — searing crust-side down first, then finishing in the oven — locks in that crispy exterior while keeping the fish moist and tender all the way through. It's the kind of weeknight dinner that looks impressive on the plate but comes together with straightforward pantry staples and a food processor. Serve it with a squeeze of lemon and a scatter of fresh parsley for a bright, restaurant-worthy finish.
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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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