fish sticks1


On Saturday, we were at our local food co-op doing our weekly shopping, and my husband started drooling over a package of gluten-free fish sticks in the freezer section. This was one of his favorite meals as a boy growing up, and they also made up a big part of his diet after he moved to Norway to get his education as a luthier (stringed instrument maker). It was cheap and good. He misses them sometimes. I sympathize…my favorite meal when I was younger was fish n’ chips. There’s just something about flaky fish covered in crispy breading. MMMMmmm!

I told him that I would like to try making them at home.  The ingredients surprisingly, weren’t too bad, but I knew I could make a better product, and I always steer clear of processed foods anyway. I like to know exactly what we are eating.

I made my way over to the meat counter, and grabbed a 1/2lb of fresh cod. I didn’t have any almond flour at home, and didn’t want to invest in the $12 bag of almond meal so I grabbed a bag of plantain chips, and figured they would do the job, and at under $2. They fit my budget nicely.

I crushed 1/2 the bag of plantain chips in the food processor, and added some fresh ground black pepper.

I dipped the fish pieces in a water/egg mixture and then into the crushed plantains.

Finally, I pan-fried the fish in coconut oil.

We served them with Roasted Sweet Potato Wedges and Homemade Tartar Sauce.

I was amazed at how good these turned out! Tender and Flaky on the inside and super crispy on the outside. Marcus, and I agreed that this is the best breaded fish we have EVER had! Period. PALEO OR NOT!

It was especially rewarding to see the baby finish hers and reach over to snatch some off of both of our plates!

Serve with Sweet Potato Fries, and Tartar Sauce.


Black Pepper and Plantain-Crusted Cod

Serves: 4
Prep time:
Cook time:
Total time:

  • 2 eggs, 2 TBS water
  • 1 lb fresh cod fillets, cut into 1 oz fillets.
  • 1 bag of plantain chips
  • a pinch of salt and fresh ground black pepper
  • 1 TBS coconut oil for pan frying.

  1. Whisk egg and water together in a shallow bowl.
  2. Crush the plantain chips, in a food processor with a pinch of salt and some fresh ground black pepper. Spread the plantains out on a plate.
  3. Dip the fish in the egg mixture and then coat with the crushed plantains.
  4. In a large pan, on medium heat, melt the coconut oil. Place the fish into the heated pan.
  5. Allow to cook until golden brown on one side, 3-4 minutes (depending on thickness). Carefully flip the fish and cook until golden brown on the other side. approximately 2 minutes (depending on thickness). Check the fish by breaking it apart in the middle. it should flake easily.


8 Thoughts on “Black Pepper and Plantain-Crusted Cod

  1. although this looks and sounds great, I would stear clear of buying plantain chips. I would probably make my own. I haven’t found one yet that doesn’t have a horrible oil in it, like safflower or soybean oil. I will try making this with some ghee or olive oil. Great idea though!

  2. Penelope Nielsen on April 5, 2013 at 11:17 pm said:

    What is a plantain chip please? (I live in Australia… haven’t heard of these)

    • jodyrodent on April 6, 2013 at 2:28 am said:

      A plantain chip looks like a dried banana chip, if you have seen before, but instead of being sweet, they are fried and salted, and end up tasting completely different, more like a potato chip. If you cant find them where you are, but can find plantains, you can make them at home. There are lots of recipes on the internet, I like the ones that cook the chips in the oven!

  3. Yum, this looks great! How much coconut oil did you use to fry the fish?

  4. Love this! Definitely need to try it – it’s like a super gourmet version of fish sticks, and I love ANY kind of fish sticks!

  5. Saw this on Tastespotting and it looks delicious! I will have to try plantain chips as ma coating next time instead of almond flour.

  6. Laurie on May 23, 2013 at 10:39 pm said:

    Delicious recipe!!! Thank you so much! I had some frozen Sole that was expiring and this was the perfect recipe for it. Will be added to our rotation of recipes.

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