Low FODMAP Plantain-Crusted Cod
Flaky white cod gets a serious upgrade here, wrapped 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, so every bite delivers warmth and depth without relying on any of the usual breadcrumb or flour-based coatings that can sneak in problematic ingredients. Green plantains are a smart low-FODMAP swap — they bring real texture and a subtle savory bite that mimics panko beautifully once baked and processed into coarse crumbs. The technique is straightforward: dry the plantain rounds in the oven first, pulse them with the seasonings, press the mixture firmly onto the fillets, and finish with a quick sear followed by a short roast. That sear-then-oven method is the key to getting a crust that stays put and turns genuinely crispy rather than soggy. Coconut oil keeps everything dairy-free and adds a faint richness that pairs perfectly with the mild, tender cod. A squeeze of lemon at the table ties it all together and makes this feel like a proper restaurant-worthy plate on a weeknight.
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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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