Disclaimer : fish is usually not recommended for a low histamine diet. However, white fish such as cod is low in histamine when consumed fresh. I know itâ€™s not easy to know how fresh the fish is when you buy it at the store. Go to a grocery store and ask the fish manager the day they receive their fish. This way you can buy it on this day and eat it when itâ€™s as fresh as possible.
I like fish so I couldn’t help but try to come up with a low histamine fish recipe.
Low histamine cod with coconut sauce and herbs
- 4 cod fillet
- 1/2 cup of coconut milk
- 4 shallots, finely chopped (about 3/4 cup)
- 3 tablespoons finely chopped flat-leaf parsley
- 1 tablespoon finely chopped marjoram
- 1 tablespoon finely chopped oregano
- 1 Tablespoons minced peeled fresh ginger
- 1/2 teaspoon salt
- 1 â…“ cup of dry rice
- Olive oil
- Vegetable broth
In a large saute pan, heat the oil over moderate heat. Add the shallots and cook, until beginning to brown, 3 to 5 minutes. Add the vegetable broth, coconut milk, 1/2 teaspoon salt, marjoram, oregano and ginger. Simmer until reduced to 2 cups, about 5 minutes. Meanwhile, boil rice, drain and toss with a little butter.
Add the fish in the pan and coat with the sauce using a tablespoon. Cover and cook until the fish flakes easily with a fork, about 7 minutes.
Serve the rice in a plate and top with the fish fillets. Add the parsley on top. Serve.
Benefits/Side notes :
Cod: anti-inflammatory, rich in vitamin B-12
Olive oil : contains large amounts of antioxidants, is anti-inflammatory and anti-cancer
Coconut cream : low histamine dairy-free
Shallots : highly anti-inflammatory
Parsley, Marjoram : Low Histamine Foods Rich In Polyphenols
Oregano : rich in luteolin, helps reduce mast cell activation
Rice is gluten free
Ginger : antihistamine, nausea inhibitor and anti-inflammatory.