High Fructose Corn Syrup Free Plantain-Crusted Cod
Flaky cod gets a serious upgrade here, wrapped in a golden crust made from baked and pulsed green plantains seasoned with turmeric, ginger, fresh thyme, and parsley. The result is a crispy, aromatic coating that behaves like panko but is made entirely from whole, recognizable ingredients — no sweeteners, no fillers, no surprises. Coconut aminos bring a subtle savory depth to the crust without any of the hidden additives that make conventional sauces a concern for anyone avoiding high fructose corn syrup. The technique is smart: baking the plantain rounds first drives out moisture so they pulse into the perfect coarse crumb, then a quick sear locks in that crunch before the oven finishes the fish gently and evenly. Every component in this dish is clean and straightforward, which means you can focus on the cooking instead of squinting at labels. A squeeze of lemon over the top at the end ties everything together with a bright, fresh finish that makes this feel like a restaurant plate without any of the guesswork.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!