MSG Free Plantain-Crusted Cod
Flaky cod gets a seriously unexpected upgrade here, wrapped in a golden crust made entirely from baked and pulsed green plantains. The crust is seasoned with turmeric, ginger, fresh thyme, and parsley, then bound together with coconut aminos — a naturally brewed soy sauce alternative that brings savory depth without any added glutamates. Every single ingredient in this recipe is whole and clean, so you never have to second-guess a label or worry about hidden flavor enhancers sneaking into your dinner. The technique is what makes it work: baking the plantain rounds first drives out moisture so they crisp up beautifully in the skillet before the whole thing finishes in the oven. That sear-then-roast method locks in the cod's natural sweetness while keeping the crust intact and satisfyingly crunchy. A squeeze of lemon at the end brightens everything up and lets those warm spices really sing. It's the kind of dish that feels restaurant-worthy but comes together with nothing more than a skillet, a food processor, and a handful of pantry staples.
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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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