Baked fish with green plantain fries recipe – This is the epitome of the Caribbean’s version of the infamous British fish and chips.
I love making a healthy rendition of recipes and this one is testament to how one can create their own spin of another cultural cuisine. I’m in the heart of the UK home to fish and chips, for my readers who live outside of Briton then let me explain what I mean.
The UK like most countries, widely embraced takeaways – Chinese, Indian, Thai, Japanese. Caribbean you name it and there’s a takeaway establishment just around the corner. However, the unique thing about Britain is the infamous fish and chip shop.
The residents of the UK proclaim that a tourist hasn’t truly explored the British culture in it’s entirety without sampling fish and chips. In short fish and chips are chunky fries served with fish encrusted in batter, its not the most healthy meal might I add, as the method of cooking requires deep fat frying.
I think just about everyone who lives in the UK has tried fish and chips, myself included. There’s a type of more-ish appeal to it despite the associated health risks. When you start to explore options and experimen with food, you’ll realise just how easy it is to replica various dishes.
Starchy root vegetables such as dasheen (taro), cassava (yuca) and green plantain are really good alternatives to deep fat potatoes fries without experiencing a blood sugar spike. The downside is that they’re slightly dry, though this can be remedied with some sauce.
The fish featured in this recipe was some frozen cod fillet that I purchased a while ago. I defrosted the meat, dried off any excess moisture and coated the cod in some homemade breadcrumbs made from almond meal. It doesn’t really matter whether you use fresh of frozen fish, the most important thing is to blot off any excess water.
This baked fish and chips is a recipe with a real Caribbean kick to it, the almond meal breadcrumbs are loaded with herbs and spices, so when you bite into the fish, you’ll taste a medley of flavours that are complimentary.
- Don’t forgot to serve with some hot sauce on the side.
- Frozen or fresh fish is suitable
- Almond meal = almonds ground into a fine meal, use either or any type of nut that can grind.
Baked fish with green plantain fries
Paleo, gluten free
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 mins
- Cuisine: Caribbean
- 2-3 fillet fillets (cod of preferred fillet, fresh or frozen, blotted of water)
- 2 large green plantain, peeled)
- himalayan pink salt
- sweet paprika
- coconut oil
- For the breadcrumbs
- 1/2 cup of almond meal (or almonds ground into meal)
- 1 tsp cayenne pepper
- 1/2 tsp ginger
- 1/2 tsp nutmeg
- 1/2 tsp cloves
- 1/2 tsp cinnamon
- 1/2 tsp thyme
- 1/2 onion powder (or granules)
- 1/2 garlic power
- 1/2 tsp himalayan pink salt
- Preheat the oven at gas mark 5 or 200 degrees celsius
- Line 2 baking trays with parchment paper
- Cut each peel plantain in halve and cut them lenghways like fries.
- Melt and pour some coconut oil into a large bowl then evenly coat the fries with oil.
- Transfer the oil coated fries onto the baking tray and set aside
- Evenly combine the herb and spices of the breadcrumbs together in a bowl.
- Use a pastry brush to coat the fillets with oil before finally coating each fillet with breadcrumbs.
- Place the fillets onto the lined baking tray then allow the fries and fish to cook for 25- 30 minutes. During this time turn the fish over half way through and shuttle the fries around so they don’t burn.
- Once the fries have cooked, garnish with salt and sweet paprika.
- Serve accordingly.