Mustard 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, parsley, and coconut aminos, giving every bite a warm, herby depth that feels anything but plain. For anyone navigating a mustard allergy or sensitivity, this kind of coated fish dish can be a minefield — so many breadcrumb blends and marinades sneak it in — but every single ingredient here is clean and straightforward. The technique is smart too: the plantain rounds are oven-dried first so they pulse into coarse, panko-like crumbs that actually hold their shape when seared. A quick sear crust-side down locks in that crunch before a short roast finishes the fish gently and evenly. The result is a beautifully textured fillet that's crispy on top, tender all the way through, and bright with a squeeze of lemon to 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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